The weather is warming up, our days are getting longer, and bumblebees are buzzing, working hard to pollinate our fruits, vegetables, and flowering plants. Likewise, many of us are working and tending to our gardens and flowerbeds, anticipating the enjoyment that comes as new life springs forth this time of year. Done properly, gardening can be an excellent support to our orthopedic health. Specifically, it can support in areas of strength, mobility, bone health, sensory stimulation, and in the reduction of stress and inflammation. While it can be a wonderful support to our health, it is imperative to follow safety measures in order to avoid an orthopedic injury.
Avoiding Falls
Falls can put you at risk for a serious orthopedic injury. Be sure to watch for holes, stones, uneven pathways, roots, and other tripping hazards while gardening.
Back Strain
Gardening engages all the major muscle groups, making it a wonderful form of exercise, but it is crucial to utilize proper posture and techniques when lifting and bending to avoid back strain. When lifting heavy items such as bags of potting soil and mulch, be sure to use the following protocol:
- Only lift loads that are a weight you can safely handle.
- When lifting, hold the load as close to your body as possible.
- Bend your knees and keep your body upright.
- Lift by straightening your hips and knees.
- Avoid lifting and twisting. If you need to turn, ensure that you shift the position of your feet rather than twisting your body at the waist.
Protecting Knees
You can take steps to protect your knees when gardening by utilizing knee pads or kneeling pads. Raised beds are an alternative option to keep you working at the right height, while avoiding long periods of kneeling.
Other Tips
- Warming up prior to gardening is a great way to avoid injury. Even just a few minutes of walking or stretching to get your blood flowing can go a long way in prepping your muscles and joints for the activities you are about to do.
- Switch up your activity every 30 minutes to avoid sustained periods of time in the same position or doing the same repetitive movements.
- Utilize tools with ergonomic handles.
Use these tips to ensure you grow a garden of good health alongside your fruits and veggies this season! Are orthopedic issues keeping you out of the garden? Request an appointment with one of our providers.