(June 5, 2002) — It’s that time of year again ... gardening season! In order to make the gardening process less painful on the body, it’s important to take the proper precautions. While most of us wouldn’t consider digging in the mud a sport, it is a physical activity requiring strength, conditioning and the proper technique to avoid injury.
According to specialists in the Hand Center at Froedtert Hospital, stretching before, during and after gardening activity is important. Performing lower extremity, arm and wrist exercises frequently will allow the body to tolerate more activity and decrease soreness at a later time. Other tips for avoiding injury:
- Sharpen your garden tools, such as shovels and snips to make the job easier.
- Use longer handles and/or larger grips to decrease the stress on your joints.
- Use puncture-resistant gloves when working with thorn bushes, such as roses.
- Use proper lifting techniques. Avoid twisting and bending while shoveling. Your hands and toes should point in the direction of the shovel when working.
- Pace yourself. You may want to accomplish all of the gardening at one time, but your body will thank you if you spread things out.
- Use a foam pad or folded towel under your knees while kneeling.
- Always stretch, especially if you remain in one position for more than 20 minutes.
Gardening demands more strength than people realize. Constant bending and digging can take its toll on muscles. With use of the proper technique and by following the provided guidelines, gardening can be made a less painful activity and a more enjoyable sport.