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From ActiveLivingMagazine.com Recreation and Leisure
Weeding Out the Soreness with Proper Technique While backyard garden sheds may be full of earth-moving tools, the most important horticultural implement is the human body. Proper body positioning, well designed gardening gloves and gear, along with frequent rest breaks are the keys to being a healthy gardener. Gardening is an active pursuit that can cause muscle strain to the lower back, shoulders, knees and arms, especially for those who are out of shape and do not move properly. To ensure an injury-free season, limit efforts to thirty minutes of yard work. While gardening gives great general health benefits like preserving flexibility, increasing mobility and building strength, be sure not to overdo it in the garden. With its focus on crouching, bending, reaching and lifting, gardeners need to prepare and be aware of their bodies. Gardening aches, pains and sprains can result from improper body position, overuse of specific muscle groups, poor technique and working harder and longer than needed. “Most people do not take gardening seriously,” remarks Jan Bednarczyk of North Shore Home Physiotherapy Services in Vancouver, BC. “It is an intense sport like skiing, hiking or sailing. Most people would not dream of spending six hours skiing or golfing their first time out for the season…yet that is exactly what people do in their gardens. They get so inspired in the spring that they overdo it.” Whether you’re a master gardener or budding amateur, Canadian physiotherapists recommend that enthusiasts follow these safety tips when toiling in the garden: Warm Up to Wake Up Muscles Start with easy raking, or go for a five-minute walk to warm up your muscles. Follow with stretching of all your major muscle groups to help prevent injury. Give your back, neck, hands and fingers some extra time when stretching. Pay Attention to Proper Posture Move your feet instead of twisting at your waist when sweeping, raking, mulching or potting. If you can’t avoid twisting, tighten your stomach muscles to protect your back. Use your legs rather than your back when lifting or unloading heavy bags or pots. Bend your knees, keep your back straight, and hold the object close to your body to prevent unnecessary strain on your back. Choose the Right Tools Use tools with long handles to help with weeding. Build or buy a potting bench that is high enough to prevent unnecessary bending. Sit on the ground to trowel without bending over. When kneeling, use a kneepad to avoid putting too much pressure on your knees. Wear gardening gloves to protect your hands from blisters, cuts and dryness. Pace Yourself Rome’s gardens were built in a day. Take breaks throughout your work and do some gentle stretching to keep limber. Vary tasks to make sure different muscles get used and one particular muscle group is not overworked. Repeated actions that use a specific muscle or muscle group can cause pain or injury. Sun Smarts Wear a hat and use sunscreen to protect yourself from sunburn or heatstroke. Drink enough water and try to work in the shade as much as possible to prevent dehydration. For more information on gardening, visit the ‘Gardening Tips’ page found on the Canadian Physiotherapy Association’s website: www.physiotherapy.ca/NPM2004gardeningtips.htm. Digging for More? Gardening Tips, Products and Links to Trowel Canadian Horticultural Therapy Association www.chta.ca Container Gardening (888) GARDEN-Box www.windowbox.com Garden Forever www.gardenforever.com Radius Gardening Products Ergonomic Hand Tools (734) 222-8044 www.radiusgarden.com Raised Garden Beds (800) 914-9835 www.frameitall.com The American Horticultural Therapy Association www.ahta.org The Gardeners Forums for Disabled Gardeners www.thegardenhelper.com Thrive UK www.thrive.org.uk Ventrac WC accessible garden tractor – read more in Lifestyle Section’s Take Note (866) 836-8722 www.ventrac.com © Copyright 2004 Active Living Magazine |
