04/21/2025
If you have a green thumb, you’ve probably already started gardening this Spring. While gardening is often considered a low-impact activity, repetitive tasks and poor form can lead to chronic pain or injuries if you’re not careful. The good news is that there are simple steps you can take to protect your joints and muscles, ensuring you can enjoy your gardening hobby without setbacks.
1. Spread out repetitive tasks. Break up repetitive activities over multiple sessions and alternate between different tasks to avoid overworking specific muscles or joints.
2. Stay close to your work. Bending at the waist or reaching too far can easily lead to injury. Minimize this risk by sitting or standing as close to your task as possible.
3. Maintain proper form. When digging, avoid twisting your back. Position your body so the shovel is in line with you. When raking, use short motions and rake toward yourself to avoid overreaching and straining your spine.
4. Use the right equipment. For heavier items like bags of soil or gravel, use a wheelbarrow, cart, or dolly instead of carrying them manually.
5. Take regular breaks. Rest periodically to relax your muscles and stay hydrated.
If you do experience an injury this spring, consider seeing one of our physical therapists. They can evaluate your condition and create a personalized treatment plan to help you recover and get back to doing what you love. Plus, you don’t need a referral or a long wait for an appointment with your primary care physician. To get started, find a clinic near you at irgpt.com. Happy gardening!
