Prevent Injury During Spring Gardening
Spring has sprung! With the sun shining and our return to daylight savings comes the desire to tend to our gardens. Working outside is a great way to get your daily dose of vitamin D, as well as keeping an active, healthy lifestyle. However jumping in and trying to take on too much too fast can lead to repetitive strain injuries (RSIs). RSIs are often seen in gardeners due to placing too much force on the ligaments, muscles and tendons of the hands, wrists and elbows.
Repetitive tasks and poor ergonomics are the most common causes leading to RSIs. These movements can include weeding, planting and digging. Pain, swelling and bruising are common in the affected area of injury. Without intervention, symptoms may worsen and include numbness, decreased grip strength and decreases in range of motion.
Gardening injuries can be avoided with attention to posture and equipment selection. Some tips include wearing gloves, knowing your limits, and taking breaks to avoid repetitive stress on your body. If you over do it during the day it’s important to rest your injury. Icing the area briefly with a cool pack or ice bag can reduce pain and swelling. Ace wraps and elevating the area of concern can also assist in limiting the accumulation of swelling.
Here are some tips you can prevent injuries and pain while gardening:
Using raised beds and vertical gardens to avoid hunching over and kneeling
Invest in tools with ergonomic handles and attachments for gripping comfortably and keeping the wrist straight, and rakes and shovels with height-appropriate handles that help you maintain a good posture
Wear comfortable, breathable clothing and closed-toed shoes with ankle support. Even if it’s cloudy outside, put on sunscreen, a hat and sunglasses if needed.
Don’t forget to hydrate! Drink water before you start so you don’t start dehydrated and continue to drink every 15-20 minutes
Do your gardening at cooler times of the day and break them into shorter activities.
Stretch your muscles before, during and after your activity. Ensure to take breaks and utilize the right tools like a foam mat for kneeling and avoiding hunching over.
If you believe you’ve sustained a RSI to your hands, wrists or elbows that hasn’t shown improvement with rest, ice, compression and elevation, you may benefit from an evaluation by our sports medicine physician, Dr. Richard Francesco. We offer several in-office treatment procedures to assist with decreasing pain and restoring you to full function.
