Avoid Injuries While Gardening

by Advice for Saint Francis Rehabilitation Services, Topeka, Kansas

Getting into gardening in the spring may result in back aches and sour muscles. Long term injuries might be tendonitis and carpal tunnel syndrone.

How can you prevent injury?

*Apply sunscreen and insect repellent. Stretch and walk for 10 minutes to loosen muscles.

*Wear hat and gloves and sturdy shoes. Avoid working in the heat of the day.


*Never work through pain. Stop doing what hurts. Alternate difficult tasks with easier ones. To protect and support your back, do abdominal exercises such as crunches, sit-ups, and pelvic tilts.

*Avoid unnecessary twists and turns. Do not bend from the waist only; bend your knees and
swivel your feet. Work below shoulder level.

*Lift with your legs. Get close to the object, square shoulders, bend knees. Stand upright, using thigh and buttocks. Use a wheelbarrow for moving heavy loads, or place the load on a tarp and drag it. Pull bags of soil or mulch onto your thighs, close to your body, then stand up.

*Do easier tasks first to warm up.

*Take a stretch break every 30 minutes. Stay hydrated.

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Feb 13, 2017
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Healthful Benefits of Gardening
by: Dalene

Gardening can burn up to 450 calories an hour for men and 350 calories an hour for women. Including gardening into your daily routine can reduce your risk of heart disease, stroke, diabetes and other chronic ailments. Exposure to daylight increases mood, alertness and thinking abilities.

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