By Clara and Justin Hamel
The beautiful spring days, while glorious, also mean it is time to get to work outside. Whether you are someone who revels in getting your hands in the dirt or someone whose yard work is fueled solely by the desire to not be the yard everyone in the neighborhood shakes their head at, it is important to remember yard work is just that — work. After a winter of partial hibernation our bodies can revolt at this sudden thrust into manual labor, and the season can quickly become one of sprains, strains and other injuries. Luckily, by utilizing just a few simple tips, you can clear the weeds with ease and have your yard and garden clean and pristine.
While gardening might not look like exercise, our bodies tell us a different story. All the bending, squatting, lifting and pulling can leave our muscles feeling fatigued and sore long after the flowers are planted and the mulch is laid. To prevent soreness, stretch for 10 to 15 minutes as a warm-up to yard work. Focus on your shoulders, back, hamstrings and wrists. This loosens stiff muscles and reduces your risk of straining them.
Next, remember the catchy little saying, lift with your back and you will crack. OK, so you may not actually crack, but you certainly could do some damage. Instead, when you’re lifting heavy items, you should lift with your legs, keep the load close to your body and avoid twisting. Also, remember if something feels too heavy ask for help or use a wheelbarrow to move it.
While it may be tempting to power through those gardening tasks, it is important to pace yourself and switch up activities every 20 to 30 minutes. Overexertion and repetitive motion are surefire ways to set yourself up for injury. Break tasks into smaller sessions, take regular breaks, and switch back and forth from physically demanding jobs to lighter ones.
Finally, use the right tools and use them correctly. While cleaning out the gutters may be high on your honey-do list, that precariously perched ladder is a great way to ensure hours of your day are taken up in the ER. Make sure ladders are stable and properly positioned, and use ergonomic tools with padded grips and the right length to reduce strain in your wrists and back. Keeping tools properly maintained can also help by minimizing the effort it takes to use them properly.
So remember, taming your landscaping this spring doesn’t have to be a race or a test of endurance. Work smart, take breaks and treat your body like the valuable piece of equipment it is. A little patience and forethought can go a long way toward keeping you comfortable and injury-free.
Dr. Justin Hamel and Clara Hamel have a combined over 30 years of experience in health fields. Reach them at 1° Performance & Longevity, located at 46 N. Central Park Plz., Suite 101, in Jacksonville, on Facebook or by phone at 217-243-6358.
