Spring Gardening Tips for a Safe Season!
Warmth is gradually approaching in the air and I am greeted with excitement as I’m starting to receive gardening magazines in the mail! I am filled with anticipation over what new perennial flowers and vegetables to add this year. Spring is coming and we will soon be able to enjoy natures new beginnings.
Upon thinking about gardening I am also reminded how physically demanding it can be. Gardening can be for people of all ages and fitness levels but it is important to remember just as with different types of physical activities, there is a risk of injury if done improperly.
If you have not been as active over winter like you had planned, it is important to take things slow and develop a plan to lay out realistically what you want to accomplish for each day in your garden and build from there.
Some useful tips include:
- Warm up your body before performing tasks
- Switch tasks every 30 minutes and take a 15 min break every hour if able to avoid injury
- Use your frequent rest breaks to hydrate. Hydration is very important for overall body wellness
- When possible, try to use hips and legs instead of your back when lifting, pushing or pulling
- Try to weed the garden after it rains or when you are done irrigating to make removal of weeds easier when the ground is soft
- See if you can transition your garden to elevated garden beds or growing vegetables in pots to eliminate the need to bend your back or squat so much
- Using gardening specific tools, rototillers, wheelbarrow, knee pads or sitting on a bucket/chair can assist in reducing strain to your body
Working in a kneeling or bent over position may be warranted for an extended period of time. To help- bend your back backwards often or stretch your body in the opposite direction to counter act stresses being placed on your body - If you do feel sore, icing up to 20 minutes can potentially help.
- How to lift: keep object close, wide stance, bend at hips/knees, keep back straight, keep knees in line with toes when bending to lift and exhale before exertion.
- Lastly, remember it is ok to ask for help. If help is not available, portion out your tasks to what you can realistically achieve. You need to listen to your body and respect pain at the first sign in order to avoid injury.
I often have to remind people in the clinic to breathe with activity. When you hold your breath, it creates unnecessary abdominal pressure putting you at greater risk for injury. If you are going to lift, push, pull, etc. a tip is to always exhale with exertion.
Once you are done with your planned tasks for the garden, take a small walk to cool down after. Step back and admire your work with a few deep breaths. Good luck with this year’s growing season and I wish you the best!
Learn more about Rhonda Yeska, PT, DPT
Rhonda Yeska
Physical Therapist, PT, DPT, CMTPT, PCES
Originally from Waupaca, Rhonda returned to her hometown after graduating from Concordia University in Mequon, WI in 2011. Currently, she splits her time between both Waupaca and Clintonville clinics to better serve the community that is underserved for physical therapy in women’s pelvic health.
Since obtaining her degree, she has furthered her education through post-graduate course work in dry needling, vestibular rehab, orthopedics, manual therapy and women’s pelvic health. She enjoys getting to know her patients on a personal level and being a part of their journey.
Rhonda has a passion for continued advancement in her skills in the field of pelvic health, including treatment of incontinence, pelvic pain, prolapse, and postpartum care. She believes that success arrives with compassion, great listening skills, and putting in the teamwork together with her patients to provide not only patient satisfaction, but hopefully to exceed their expectations.
Rhonda resides in Waupaca with her husband and three boys. She enjoys reading, spending time with her family and being outside.