8 Tips to Prevent Injury
1. Warm Up
It may seem simple, but warming up is really about preparing the muscles for work. Not only does warming up your muscles help prevent injury, it can also boost energy and performance.
In the garden that means you can bend, lift, dig and water with ease. Try performing some stretches and walk briskly for a couple of minutes to get your heart rate up and your blood flowing.
2. Use the Proper Tools
Using the right tools is important to protect your back and neck from injury. Tools with short handles can force you to bend down awkwardly and lead to sore, strained muscles. Select tools that allow you to stand up straight as you dig, shovel and weed.
3. Stretch While You Work
Stretch as you go! Stretching not only helps you prepare for work, it can also help you re-energize. Try stretching periodically as you work. Breathe in and out, slowly and rhythmically, allowing your body to relax and muscles to loosen.
4. Avoid Sudden Movements
The muscles in your back are not prepared to handle sudden jerking or twisting movements that are often associated with do-it-yourself projects. These sorts of movements will likely result in a sore back or strained muscles.
As you work, turn your whole body as you perform twisting movements and keep your back aligned.
Healthy Tips: If you stand for long periods, make sure you have supportive shoes.
5. Protect Yourself
Apply sunblock before you begin work outdoors. It is important to protect your skin from harmful UV -rays. It is also a good idea to wear a hat to protect your neck and face from getting too much sun.
6. Start Small
Beginners and experts alike should understand that gardens don’t happen overnight. Ease into your projects and pace yourself. Taking it slow will ensure you don’t overwork yourself or your muscles! Don’t let your expectations dictate your pace; listen to your body instead.
7. Work at the Right Height
Wherever possible, get down to the level at which you are working. Bending at the waist to lift tools or supplies can aggravate your back muscles, instead, get to the ground and if you are lifting tools or objects lift with your legs.
Also, try using a knee pad for comfort so you can get closer to your work.
8. Ask for Help
A partner can help you move or carry heavy objects and tools. Consider using a wheelbarrow to move extremely heavy items like soil and rocks.
This material is presented for informational and educational purposes only. This information does not constitute medical advice and is not intended to be a substitute for professional medical advice. You should always seek the advice of a physician or other qualified health care provider before beginning any exercise program. If you experience any pain or difficulty with these exercises, stop and consult your health care provider. WE MAKES NO WARRANTIES, EXPRESS OR IMPLIED, THAT THE INFORMATION CONTAINED IN THESE MATERIALS WILL MEET YOUR NEEDS.