Plant these tips while you garden

While the pandemic has kept us inside throughout the winter, it’s time to (safely!) get back out there. With spring upon us and the weather warming up, planting and tending to our outdoor plants is a welcome change. It also keeps us moving! Here are some tips from our physiotherapy team on how to help keep gardeners moving safely this season.

Stretch before, during and after

Stretching is key to avoiding injury. Even five minutes will do! While gardening, if you start to feel tension in your muscles, take a stretch break and focus on that area. Stretching throughout activities allows you to move easily, keep your muscles relaxed and flexible, your joints mobile and helps to relieve strain.

Don’t forget to cool down. Take a moment once you’re done to stretch your entire body to avoid strain the next day.

Move today for tomorrow

Try these tips to prevent all too common back injuries while gardening. Keep your gardening tools in front of you and close to your body to avoid overreaching and twisting. When lifting heavy items, like a bag of soil, lift with your knees bent and keep your back straight.

Get the entire family involved! For family members who enjoy gardening or want to learn, it can be a great activity to get moving and stay moving.

Add it up – an hour is power

Make every movement count. If you have a lot of work to do in the garden, pace yourself. It’s good to spread your tasks out throughout the day and to not over-exert yourself. Every day we should aim to get 60 minutes of movement – gardening is a great way to contribute to your 60 minutes!

Reduce strain by using tools that work for you

The tools you use and how you use them are also key in preventing gardening injuries. Use tools with good ergonomic grips and extendable handles to make them as easy to use as possible.

For those who utilize a mobility aid or who may have physical limitations related to injuries, arthritis or surgery, raised garden beds can be a great alternative to working directly on the ground.

Talk to a physiotherapist

Physiotherapists can work with you to increase your mobility, relieve your pain, build your strength and improve your balance and cardiovascular function. Not only do physiotherapists treat injuries, they can also teach you how to prevent pain or injury that can limit your activity.