3 common gardening injuries and how to prevent them

The sun is shining, and spring has arrived... Well, the sun shone for one day this week in Cornwall, and boy, did it make up for all the rainy days we've had over the last three weeks. The gardens are lush green, and the daffodils have bloomed. Always a lovely sign that the cold, dark, and bleak winter months have passed us by and that summer is just around the corner.

For those who have gardens or allotments, March is the time of year to put on your wellies and start checking off the long list of gardening jobs. Get back to the jobs that didn't seem as appealing in the winter, such as mowing the lawn, trimming the hedges, and planting bulbs and vegetables! Gardening can be such a wholesome activity with so many benefits; it can be a great stress reliever as well as a great way to improve our physical fitness. However, you may be surprised to learn that gardening injuries are quite common, particularly in the spring. 

Here are some of the most frequent gardening injuries and with it some tips for keeping your body in top gardening shape.

Low back pain 

Gardening can involve a lot of different movements including bending, lifting, squatting and kneeling, some in awkward, small spaces such as underneath bushes. These movements, if done incorrectly can cause a lot of strain on the low back muscles, ligaments and joints. Digging with a shovel, starting a petrol lawnmower, lifting heavy pots or bags of compost. 

Back pain from these activities can be easily avoided if the correct techniques are used. When lifting, make sure to keep a wide base of support, bending from the hips and knees and not from your back. If something feels too heavy to lift, stop and go and get help. Wherever possible weed and dig from a standing position using tools that have a longer handle. When squatting or kneeling make sure you do this for a short period of time taking regular breaks to stretch. 

One of the reasons that back pain injuries are more common in the early spring is that our bodies are out of practice! During the winter, we usually put away our gardening tools. As a result, we may lose the strength we gained during the previous year's active spring and summer months. Maintaining physical activity during the winter months gives you the best chance of returning to pain-free gardening. Pilates is an excellent exercise system for building strength and flexibility. To learn more about Pilates at osteoBeth, click the link.

Repetitive strain injuries 

Repetitive strain injuries (RSI), as it says in the name, are caused by repetitive movements. They typically affect the upper extremities, including the elbow, forearm, and wrist, causing tenderness, pain, and weakness that can be very disabling in some cases. Golfer's elbow and tennis elbow are the most well-known types of RSI. You do not, however, have to participate in these sports to sustain these injuries. These types of injuries are very common in gardening due to the repetitive nature of the job. Digging and weeding, gripping pruning shears, and lifting bags of compost can all put strain on the upper body, resulting in RSI.

But don't worry, it's not all bad news! RSI can be avoided by making a few changes to your gardening techniques and schedule. When planning your gardening schedule, try to do a variety of tasks in one session and avoid focusing on one task for an extended period of time. Don't, for example, do all of your digging in one session. Mix it up by weeding for 10 minutes, pruning for 10 minutes, resting for 10 minutes, digging for 10 minutes, and so on. Our bodies require variety, and mixing up your tasks allows you to use more muscle groups while reducing stress on one specific muscle group.

Finally, make sure the tools you're using are the appropriate size and weight for your hands. As well as ensuring that you are comfortable with their grip. Small and lightweight tools may be more convenient to use.

Kneecap (prepatellar) Bursitis

Bursae are closed fluid filled sacs located next to tendons near many joints around the body. They work as a cushion and help with the smooth movement of a tendon as it moves over a bony surface. Bursitis is a condition in which the fluid filled sac has become inflamed. This can be caused by many different reasons and can result in pain, especially when pressed, tenderness and may be slightly swollen. 

The knee joint itself has up to 11 bursae! In gardening the most common bursae to get affected is the prepatellar bursae. This bursae sits at the front of the kneecap (patella), and allows us to freely bend and straighten our knees. In gardening there is a lot of kneeling. Over time this can put pressure on our knees, specifically the prepatellar bursae, leading to painful irritation and inflammation.  

The key to success with this condition is knee protection. And knee pads may just be the answer. However, due to their inconvenience, they are frequently overlooked or never used, despite the fact that they can provide the knee with a great deal of support and protection against rough surfaces. Take frequent breaks from kneeling and alternate with weeding and digging from a standing position using tools with a longer handle.

Book in today for an osteopathic consultation to find out how we can help you with your gardening aches and pains.