Warm autumn days are behind us as we prep for cooler weather to take hold. With leaf-peeping season in the rearview mirror, the beautiful colors of fall have transitioned to weekends filled with yard work! Trimming flower beds and raking leaves can leave us sore and achy. However, with help from your team at Bay State Physical Therapy, you will have the tips and tools to keep moving strong until the next major shift in our New England weather.
4 Tips to Keep You Safe During Fall Yard Clean Up
If not performed properly, the physical strain of raking, bagging, and dragging loads of leaves can cause a lot of unnecessary discomfort. Not to mention the strain on your knees and hamstrings from crouching and bending to put your flower beds to sleep for the winter.
Most of these activities require your muscles to move in different ways than your body may be used to. It can take only one mindless movement, or poorly positioned bend, to sideline you and put you in a race to beat the first snowfall.
Here are some physical therapist approved tips to keep you safe during yard clean-up.
- Warm-up and stretch! Before you begin raking and piling up those leaves, you should warm-up and stretch. Start with a few laps around the perimeter of your property or walk around the neighborhood. Next transition to getting all the tools from storage to the areas you will be working. Just like that, your body is primed for action! Need some stretches to get you started? Click here!
- Perform short durations of exercise. Although yard work feels more like a chore than a leisurely exercise, you quickly realize how strenuous it can be! Don’t tackle it all at once, perform 15-20 minute periods of activity with a few minutes between to give your body a break.
- Work smarter not harder! While it can be tempting to pack the barrels all the way to the top, consider the risk associated with overloading your bins. Just like at the gym, heavier is not necessarily better, and it’s definitely not smarter! Be cautions of the loads you are lifting, pulling, and carrying.
- Remember what your physical therapist told you! When you do need to lift objects, remember what your physical therapist taught you:
- Position yourself close to the object you are lifting.
- Place your feet shoulder width apart for a solid base of support.
- Bend at the knees, tighten your abdominals, and lift with your legs!
Ready, Set, Rake
Now that you have the tips, you are fully prepared to get to work. Remember, yard clean up does not need to leave you feeling achy. If you happen to overdo it, just give our office a call. Our team understands that your time is precious and so is that dwindling sunlight! As your partner in health, we are here to help get you moving again, with the renewed understanding of maintaining your wellness into the months ahead.
Call your nearest Bay State Physical Therapy location or complete the form below to request an appointment.
Resources:
- https://healthblog.uofmhealth.org/wellness-prevention/10-safety-tips-for-fall-yardwork
- https://www.medstarhealth.org/medstar-blog/5-safety-tips-to-remember-when-working-in-the-yard/
- https://www.consumerreports.org/outdoor-safety/yard-work-safety-tips/
