Spring is Almost Here...And so is the Yard Work!

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 almost 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 West Eugene 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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Tips for Your Low Back

1. 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.
    
2. 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.
    
3. TAKE BREAKS from bending and stand up tall or even extend your back a few times.
    
4. DON'T TWIST YOUR BACK. If you are lifting bags of fertilizer or shoveling, again use your legs. Pivot your feet, bend your knees.

Tips for Your Knees

1. PROTECT YOUR JOINTS. If deep squatting or kneeling hurt, get a small bench or gardening pad you can use to protect your joints.
    
2. TAKE BREAKS if you are squatting and walking around a little bit to keep your joints lubricated and keep them from feeling stiff.
    
3. 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.

Good Form with Yard Work Activities

ASK FOR HELP: If something is too heavy, ask for help. It takes a bit longer but not getting hurt is worth it. Also if it is heavy lift with bent knees not a bent at the waist.
 

RAKING: Keep your work close to you, whether it's raking, sweeping, or shoveling. Stay close and use a tight core to stabilize the work your arms are doing.
 

SHOVELING: Shift your weight from the back leg to the front leg and vice versa with shoveling. Also remember to keep your core tight to stabilize your work and protect your back.
 

WEEDING & PLANTING: Bend at the knees, not the waist for any work you will be doing low.

Suggested Exercises for Yard Work Pain Relief

KNEE TO CHEST: Grab back of one leg with both hand and gently pull knee into chest until you feel a stretch in your buttocks and low back. Hold for 2-5 seconds, repeat 8-10 times per side.
 

BACKWARD BEND (STANDING): Place hands on hips and gently lean back until you feel a stretch in your low back. Hold for 2-5 seconds, repeat 8-10 times.
 

CALFSTRETCH: Step back with the leg you are stretching and bend front knee, keeping back heel on ground, until you feel a stretch in the calf of your back leg. Hold for 30 seconds, repeat 2 times.

QUAD STRETCH (STANDING): Pull heel up until stretch is felt on front of thigh. Keep thigh straight. Hold for 30 seconds, repeat 2 times.
 

HAMSTRING STRETCH (STANDING): Put foot up on a stool or bench, slowly lean forward, keeping back straight until you feel the stretch in the back of your leg. Hold for 30 seconds, repeat 2 times.

Injury Prevention and Triage

If you do feel an ache or pain the first line of defense would be to follow the R.I.C.E principles:

R – REST: Either pick a less stressful position/activity or quit the yard for the day to rest your injured area.
 

I – ICE: The most important component. Ice the area 15-20 minutes and don’t give up on it if it doesn’t work on the first try. Stay with the icing 2-5 days before you move on to another treatment.
 

C – COMPRESSION: Is good if you notice a lot of swelling around a joint. That means a firmly wrapped ACE bandage, not a tourniquet ok.
 

E – ELEVATION:  If you notice a lot of swelling around a joint. This will help any inflammation move out of the injured area.
 

If you have tried all of these things and you still are having a lot of pain, discomfort or functional limitations (i.e. limping, pain with bending, squatting) then it may be prudent to see a health care provider.
 

Remember: Oregon State law provides direct access to licensed physical therapists without a physician’s referral or prescription. That means that you can seek medical treatment for your aches and pains directly from the physical therapist of your choosing. This places physical therapy as a first line provider for your musculoskeletal health.
 

Feel free to contact our office if you have any questions about a condition you may be experiecing, or if you are in need of following up with one of our physical therapists.

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