Raking Tips To Avoid Injury
It’s peak Fall season again – time for hot chocolate and bonfires as we watch the leaves turn.
Our homes feel cozier this time of year as we prepare for holidays and the arrival of loved ones. However, autumn does come with some challenges, like colder weather and the seemingly endless supply of leaves falling in our yards.
On the plus side, yard work such as raking leaves counts as moderate exercise! The bad news is that it is actually very easy to injure yourself while raking if you are using improper techniques.
The colder weather puts you at risk for muscle pain as muscles constrict and we become more prone to cramps and strain. Add to that all of the twisting, bending, and pulling that cines with raking and we get a perfect recipe for injury.
In fact, since these are seasonal activities, you are probably using muscles that you may not use regularly, further increase the likelihood of injury. As of last Fall season, the most common injuries include upper and/or lower back strain, neck pain, and shoulder pain.
Here are some tips to prevent injury when raking leaves and other yard work:
General Tips:
- Do stretching exercises before and throughout the course of your yard work
- Stand as straight as possible
- Bend at the knees, not the waist, when you pick up things
- Look into purchasing ergonomic tools. An ergonomic tool is one that has been engineered in such a way that it helps protect you from injury
- Avoid repetitive twisting and turning
- Take breaks. This will allow your muscles to rest and will minimize strain.
Raking Tips:
- When raking leaves, use a “scissors stance.” Right foot forward and left foot back for a few minutes, then switch
- Hold the rake handle close to your body and stand up straight
- Change sides frequently to avoiding overusing one side of your body. Avoid twisting when you pass the rake from one side to the other.
- When leaves are under the rake, pull them straight back towards your body
If you experience an injury from raking, fall sports, doing day-to-day activities, etc. please don’t hesitate to give us a call and get the expertise of a physical therapist.
We can take a look at the injury and determine whether or not physical therapy may be the best choice moving forward.
With direct access to physical therapy, you have more control than ever before when it comes to your care.
Most patients are able to receive treatment for 60 days before needing a Physician’s referral.
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