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Don’t let your first trip to the garden be your last!

Apr 2, 2017

Woman in the garden - take care of your back in the garden!

Now that the better weather is here, many of us are feeling inspired to get out into the garden and start digging! Today we will share with you a few physiotherapy tips to help avoid some common gardening injuries.

  • Is it important to do a few stretches before and after gardening. No-one would consider running a marathon or going to the gym without doing a warm-up. You are going to do some moderate exercise so it is important to prepare your body.
  • Plan your workload – it is important to have a few tasks on the go at the same time, but work a little on each every time you go into the garden, your body will much prefer the variety of tasks.
  • Pace yourself – do not try and dig the whole vegetable patch in one morning, your back and muscles will find it very strenuous.
  • Pruning – do this in moderation it puts a lot of strain on your forearm muscles which can lead to tennis elbow, try and use two hands for tough pruning, also stretching out your forearm muscles will help to reduce muscle soreness.
  • Consider your equipment – use long handled tools if you have problems with your hips, knees or your back
  • Use a kneeler – this will reduce the pressure through the knees
  • Don’t overfill the wheelbarrow – it is better to make a few extra journeys with a lighter load
  • Maintain good posture – squat down and bend at the knees, kneel whilst planting or weeding, don’t just bend at your back.
  • Set a timer to tell you when to have a break, or you may lose track of time and just keep going.

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