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 As
warmer, spring weather energizes us, we turn our thoughts to playing in the
dirt! For many of us, yard work and
gardening are forms of relaxation and enjoyment. But
a sudden return to manual labor after a winter hiatus can mean aches,
pains and injuries. Know how to keep yourself
healthy and injury-free while working outside following these tips.
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Warm up before you dig in.
Just a few minutes of light walking or stretching will get your muscles ready
for increased activity demands.
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Wear gloves and keep your
arms covered. Not only will you prevent blistering, but you’ll
be better protected from poison ivy, insect bites, and cuts or abrasions that
could lead to infection.
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Maintain good body positions.
When you pick up leaves, bend from the knees, not the waist. When weeding or
planting, assume a kneeling position or sit on a small stool rather than
bending forward.
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Avoid awkward, repetitive
motions. Tools should fit your hand size, height,
and strength. Maintain a light grasp and alternate
hands for tasks like scooping dirt and raking. Use both hands for heavy
activities like lifting potting soil or carrying
leaf bags. Carry close to your body, not over your shoulder. Don’t overfill buckets or garbage bags; make multiple
trips instead.
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Take frequent rest breaks and
switch between activities to prevent overuse injuries and fatigue. Break up
repetitive motion tasks, such as digging and gripping, into short sessions
and change your position often to prevent muscle pains and cramps.
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Be aware of uneven ground,
slopes, and obstacles such as low branches, tree roots, holes, rocks, or
loose soil. Wear shoes with good traction; wet leaves, loose dirt, and mud
can cause you to slip and fall.
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