Spring is just around the corner and is a welcome time of the year for gardeners. Before you start gardening consider some of these tips to prevent feeling injuries and a stop to an enjoyable activity.
Avoid too much, too soon
Gardening often comes to a stand-still or is reduced over Winter. This means your body has had a break from the usual gardening activities. Thus it is important to remember to hold back the enthusiasm (physically at least) when heading back to the garden again. Build up the hours in the garden over a month so your body gets used to gardening again. Just like any form of physical activity, gradual increase and return to ‘sport’/gardening is one way to reduce injuries.
Use tools
When pulling out weeds, squatting can make it easier for the back. However, if you are unable to get into a squat position, then consider kneeling and using some knee pads or a kneeling stool to allow the knees to feel comfortable. Using gardening tools, such as, a hand fork or weeder, can reduce the amount of strain through the hands and wrists.
Less is more and ask for help
Gardening often involves lifting and carrying heavy items. If you can separate things into smaller loads, then do so. Moving things with smaller loads but with more frequent trips is a great way to move heavier things. Consider using a wheelbarrow or an extra pair of hands as well and remember to with good technique.
Pre-season gardening training
Consider getting into the garden in the lead up to warmer weather to train for Spring. Additionally, maintaining some strengthening exercises over Winter is beneficial for keeping some gardening strength up for Spring. Some exercises could be deadlifts, squats, bridges, core exercises and upper body strength work.
Listen to your body
Stay in tune and mindful to how you are feeling. If you are tired, take a break. It is much better to take a break and leave the task for another day rather than get injured and be out of the garden! Consider taking regular breaks, completing some stretches and changing positions frequently to feel refreshed.
If you have sustained an annoying niggle or injury from gardening, seek help. It is best to get onto things earlier rather than later so that you can continue enjoy gardening and the many joys that it brings.