How to Prevent Injuries Whilst Gardening: A Physiotherapist’s Guide

How to Prevent Injuries Whilst Gardening: A Physiotherapist’s Guide

March and April is the time of year my practic starts to see lots of gardening injuries. I want to help you avoid those pesky pains and keep you outside as gardening is a fantastic way to stay active, connect with nature, and enjoy a sense of accomplishment.

Here are my top tips to help you prevent injuries and enjoy gardening safely.

1. Warm Up Before You Start

Just like any physical activity, gardening requires a proper warm-up. Spending a few minutes stretching your muscles can help prevent strains. Focus on:

• Gentle back stretches to prepare your spine.
• Shoulder rolls to loosen up your upper body.
• Leg stretches to ease the strain on your knees and hips.

2. It’s All in the Planning

Gardening can be absorbing and as humans we love to set ourselves the goal of finishing one task. However, the repetitive movements required for one task after 6 months out of the garden are a sure fire way to bring on overuse injuries. Follow the 20-20-20 rule: Every 20 minutes, change positions and/or task, stretch for 20 seconds, and take a 20-second break. For example, you could be weeding in a squat position, then change to pruning overhead so you are using your body in a completely different way.

3. Use the Right Tools

Investing in ergonomic tools can significantly reduce strain on your body:

• Long-handled tools minimize the need for bending and reaching.
• Lightweight pruners and spades decrease hand and wrist fatigue.
• Wheeled carts help move heavy items without unnecessary lifting.

4. Mind Your Posture

Poor posture is a leading cause of gardening-related back pain. Remember to:

• Keep your back straight and avoid hunching over.
• Bend from your knees and hips, not your waist.
• Bring your work closer to you rather than reaching or straining.
• Consider raised beds if you have chronic back issues.

5. Lift Safely

Here’s where that planning hat comes in again! Many gardening injuries come from improper lifting techniques. Remember:

• Keep heavy items close to your body when lifting.
• Engage your core muscles to support your lower back.
• Ask for help if something is too heavy to carry alone.

6. Protect Your Knees and Wrists

Knee and wrist injuries are common among gardeners. Prevent them by:

• Using kneeling pads to cushion your joints.
• Wearing supportive gloves to reduce wrist strain.
• Switching hands regularly to prevent overuse injuries.

7. Stay Hydrated and Listen to Your Body

Dehydration can lead to muscle cramps and fatigue. Keep a water bottle nearby and take sips regularly. If you feel pain or discomfort, stop and rest—ignoring pain can lead to more severe injuries.

8. Cool Down and Stretch After Gardening

After finishing, take five minutes to stretch your back, shoulders, and legs. Gentle yoga poses or simple stretches can help relax tight muscles and prevent soreness the next day.

9. Dress Appropriately

Proper attire can prevent both injuries and environmental hazards:

• Wear supportive shoes with good grip to prevent slips.
• Use sun protection including hats, sunscreen, and lightweight, long-sleeved clothing.
• Consider compression gloves if you have arthritis or repetitive strain issues.

Final Thoughts
Gardening should be a joyful and pain-free activity. By following these physiotherapist-approved tips, you can reduce the risk of injuries and continue enjoying your time outdoors. Remember that prevention is always better than treatment. If you experience persistent pain or discomfort, consider consulting a physiotherapist for personalized advice and exercises.

Happy gardening!