Common gardening tasks, such as digging, planting, weeding, and mulching can cause stress and strain to our muscles and joints. The following tips can hep you avoid pain or injury:
- Warm up before gardening (e.g., take a ten-minute walk).
- Changing positions frequently to avoid stiffness and cramping.
- Take breaks frequently or change tasks to give certain areas of your body a break.
- Make use of a wheelbarrow or garden cart to move heavy materials. Choose to do smaller, lighter loads versus one heavy load.
- Use knee pads or a gardening pad when kneeling.
- If kneeling or bending causes pain to your back or knees, consider an elevated planter.
- Keep your wrist straight when pulling weeds or using garden tools.
- End your gardening session with some stretches for your arms, legs, and back. If you are unsure of what stretches to do, our physical therapists can help determine which stretches are most beneficial for you.
If gardening is causing you pain this year, call TEAM Physical Therapy for an evaluation. Our skilled physical therapists can:
- Evaluate and determine the cause of your pain.
- Perform manual techniques to improve joint position and mobility and reduce muscle tension and pain.
- Prescribe therapeutic exercises that address your specific impairments and can help you stay pain-free.
Whether it is your back, knee, or shoulder, TEAM Physical Therapy can help! We have offices in five central Nebraska locations to serve you.