Why are gardening injuries are as common as sports injuries? Gardening is a rigorous activity. Pushing a wheelbarrow, shoveling, and pruning involve heavy loads and requirestrong muscles and good body mechanics. Kneeling and reaching require good range of motion, which can be difficult for older gardeners. Prolonged positions in extreme positions are hard on any body, young or old.How can gardening injuries be avoided? Here are some tips:Pushing: Plan the route to avoid obstacles or sharp turns. Keep the wheels of the wheelbarrow or mower in good shape and well oiled. Stand tall, keeping the knees rather than the back bent as you pick up the handles of the wheelbarrow.Shoveling: Use a light shovel with a small blade, keeping the loads light. Avoid large twisting movements. Pruning: Sharpen the pruners or clippers before use. The sharper the tools, the less force is required through the arms and hands, and the less time is spent in potentially awkward positions. Whenever possible, prune at eye level. You might need to use a ladder or step stool. If so, spend the time required to set up the ladder correctly and safely. Many gardeners have fallen off ladders, fracturing a wrist or hip. Lifting: Remember the law of levers: the longer the lever, the more force is exerted. This principle can be used to your advantage. A long handled shovel will pry out roots easier than a short handled tool. When lifting, use short levers. Try this: hold 5 kilograms in front of you with the arms straight. Now, bend you elbows to bring the load closer to the body-it feels much lighter. When you lift, keep loads close to the body.If you are lifting with a partner, first discuss the route and then plan the timing so your movements are coordinated.Kneeling: Use a stool when possible. Vary your position, changing which knee is in front. Face the plants you are working with, rather than twisting the back. If you have arthritis in the knees or hips, purchase long handled trowels and rakes to minimize bending. Change positions often.Train in the off season: Use the long months of winter to strengthen your muscles for gardening. Do bicep curls, pulling and pushing exercises with theraband, squeezing a ball, and knee bends. Ask a physiotherapist how to strengthen your body and how to move without strain.You might want to consider Manipulative therapy to heal insures. There are many manual therapy techniques we incorporate into practice.Manipulative therapy comes in handy when your injury is less responsive to traditional manual techniques.Manipulations involve the use of a joint-specific, high-velocity thrust to restore joint mobility and reduce pain. Our physiotherapists who perform manipulations have been certified with post-graduate education in this area of practice.
