Keep the pain out of gardening!
It’s that time of year again! As the
temperature increases (hopefully) and the plants are beginning to bloom, I’m
already seeing patients in clinic with gardening-related injuries. After doing
a lot less in the garden over the winter, it’s easy to overdo it when you first
get back to it. Encouragingly, being active in the garden is actually protective against injuries in the long-term, because it can improve your mobility, strength and general fitness.
Photo: Zoë Clark
It’s best to take it slowly as you get back to
gardening. The best way to avoid problems is to alternate two or three
activities that affect different areas of the body over the course of an hour.
For example, spend twenty minutes kneeling and weeding, twenty minutes in the
greenhouse and twenty minutes pruning higher plants.
If you do feel any aches and pains, stop and switch to another activity that will rest that area or take a 20 minute break altogether. Gardening is a great activity to keep fit, but build the activities up gradually.
If you do feel any aches and pains, stop and switch to another activity that will rest that area or take a 20 minute break altogether. Gardening is a great activity to keep fit, but build the activities up gradually.
Pace yourself.
Always assess an activity before doing it
and be honest with yourself; if you have a niggling feeling at the back of your
mind that it’s too much for one person, either wait until you can get someone
to help or break it down into smaller tasks over a number of days. I know it’s
easy to get out there and want to get everything done (especially as the tasks
can seem endless!) but it’s much better to prevent injuries and enjoy your time
out in the garden.
Photo: Zoë Clark
Protect those knees!
Kneeling to get to hard to reach areas
can be really useful, but it’s helpful to use kneeling pads or a foam block
to keep your knees comfortable.
What if you do get an injury?
Generally, aches and pains from gardening will recover on their own with a healthy mixture of rest and gentle movement. Usually it's a normal amount of aching from exercising and using the muscles and joints. If you experience severe pain or the pain doesn't start resolving within 48 hours, consult your doctor or local osteopath for an assessment and advice.
Photo: Zoë Clark
Hopefully you’re now armed with tips and
tricks to avoid problems while gardening, but also know what to do it they do
occur. Wishing you happy and healthy times in the garden this year!
Zoë Clark is a registered osteopath trained at the British College of Osteopathic Medicine in London.
Practicing in Howe, near Norwich (01508 558373) and Burston, near Diss, Norfolk (07543 557746). Call now to find out more about Osteopathy or to book an appointment.
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