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Spring yard work and you. How to keep your body healthy, while beautifying your yard!
Well it’s that time again here in Oregon. Sure it’s still raining and stormy (it’s Spring in Oregon after all), but we also have that elusive sun visiting us much more often. Flowers are starting to peek out after their winter hibernation, weeds are multiplying, trees and shrubs are overgrown. What will you do? Of course! You have to take control of that jungle you call a yard and get to work.
That is where we come in. Around this time of year, we at TAI Scappoose Physical Therapy see an influx of the injured yard warriors. We see everything from knee to low back to hand injuries, simply because Spring cleanup is here you have to answer the call to be out in your yard. But this year will be different because this year you will take care of your body so that your yard looks as good as you feel.
Here are our suggestions to keep you safe, healthy, and enjoying the upcoming Spring season:
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DO NOT BEND AT THE WAIST. This is the #1 cause of yard work injuries. Sure every now and then it’s okay to pick up a leaf, but for extensive yard work and gardening you want to use your legs.
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BEND AT YOUR KNEES or kneel on the ground if you are going to be weeding or working low for more than 10-20 minutes.
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TAKE BREAKS from bending and stand up tall or even extend your back a few times. Also if you are squatting and walking around a little bit to keep your joints lubricated and keep them from feeling stiff.
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DON'T TWIST YOUR BACK. If you are lifting bags of fertilizer or shoveling, again use your legs. Pivot your feet, bend your knees.
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PROTECT YOUR JOINTS. If deep squatting or kneeling hurt, get a small bench or gardening pad you can use to protect your joints.
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USE ICE. If your knee is a little sore from a day in the yard, try ice that night 15-20 minutes to decrease the likelihood of inflammation.
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