Spring Gardening and Staying Healthy

If you have a green thumb, you’re probably eager to start preparing your garden for spring. However, before diving in, it’s important to take the proper steps to prevent injuries and pain. While gardening is often considered a low-impact activity, repetitive tasks and poor form can lead to chronic pain or injuries if you’re not careful. The good news is that there are simple steps you can take to protect your joints and muscles, ensuring you can enjoy your gardening hobby without setbacks.

First, warm up your muscles before gardening, just as you would for any other physical activity. Take a quick walk or do some light stretching to get your body ready. Use this time to plan your tasks for the day or assess how your body feels, noting any sore spots or areas that may need extra attention.

Once you’re warmed up, it’s time to get to work! Here are some tips to help you enjoy a pain-free gardening session:

1. Spread out repetitive tasks. Break up repetitive activities over multiple sessions and alternate between different tasks to avoid overworking specific muscles or joints. For example, if a task requires kneeling or sitting, switch to a standing task every 30 minutes to give your body a break.
2. Stay close to your work. Bending at the waist or reaching too far can easily lead to injury. Minimize this risk by sitting or standing as close to your task as possible. Keep all tools within easy reach to avoid unnecessary stretching or bending. Use a kneeling pad to protect your knees and allow you to kneel or sit comfortably instead of bending over.
3. Maintain proper form. When digging, avoid twisting your back. Position your body so the shovel is in line with you. When raking, use short motions and rake toward yourself to avoid overreaching and straining your spine.
4. Use the right equipment. For heavier items like bags of soil or gravel, use a wheelbarrow, cart, or dolly instead of carrying them manually. Having a wagon or dolly nearby can also make transporting tools and materials much easier.
5. Take regular breaks. Rest periodically to relax your muscles and stay hydrated. Use this time to check in with your body: if you notice aches or soreness, it may be a sign to stop for the day and resume later. Remember, gardening is a long-term activity, and you don’t need to finish everything in one session.

If you do experience an injury this spring, consider seeing a physical therapist. They can evaluate your condition and create a personalized treatment plan to help you recover and get back to doing what you love. Plus, you don’t need a referral or a long wait for an appointment with your primary care physician. To get started, find a clinic near you by clicking here. Happy gardening!