Skip to main content

Ways to Prevent Injury When Gardening

min read

By Anja Sonnenberg

Medically Reviewed by Eric Leckie, PT

You may not think of gardening as a strenuous activity, but you’d be surprise at how sore you might find yourself the next day. Hauling bags of soil, pushing a loaded wheelbarrow, mowing, raking, lifting patio stones can be quite a workout.

The health benefits associated with gardening are quite impressive, especially when you consider that you’re using all the major muscle groups, not to mention the mental benefits of working outdoors and nurturing a garden. As with any exercise program, beginning slowly and building up endurance is important. To help prevent injury and alleviate strained muscles, here are five ways to prevent injuries when gardening…

Stretch Before and After

Sore muscles and stiffness after gardening can indicate inadequate stretching or overused muscles the next day. After a day spent gardening, you should feel tired, but you shouldn’t hurt. Stretching before you start gardening can help warm up your muscles and prevent injury.

If you’re doing extremely strenuous work—like turning compost or shoveling soil—make sure you take frequent breaks and stretch in between. When you do the same movement over and over again, muscle fatigue can set in quickly.

Lift Heavy Bags Properly

Bags of soil, mulch and fertilizer can be quite heavy and awkward. To prevent back injuries, remember to bend at the knees and lift with your legs. Don’t bend and lift with your back. The biggest and strongest muscles in your legs can bear the brunt of the weight.

Dropping the weight safely is as important as lifting it. Most people tend to lift a bag, then twist and drop it. Not only can this twisting action tweak your back, it can cause pressure on your hips. Instead, remember to move your feet, then turn your body and drop your load. This technique should be used when shoveling as well.

Use the Right Tools for the Job

While most gardening tools still look the same as they did twenty-years ago, subtle changes have been introduced to make them more ergonomically friendly.

Gardening gloves designed to improve grip, softer handles for people with arthritis and curved handles for trowels and weeders are all available to make the gardening experience easier.

Avoid Repetitive Tasks

You may have grand expectations of creating a raised garden bed in a weekend or building a small water fountain, but repeating the same motion over and over again and increase your chances of injury. If you are on a set timeline, make sure you take a break every 30-minutes.

As with any gardening project, having a helper or gardening buddy is extremely helpful. You can take turns doing the heavy lifting or pushing the wheelbarrow. Working together will allow you to complete your project without experiencing repetitive strain.

Stay in Shape

For most, gardening is an activity that is enjoyed 3 out of 4 seasons a year. It’s important to stay in shape and exercise year round. The winter thaw brings excitement for the new gardening season approaching, but before you spend a whole day in the garden racking, pruning, and tidying up, it’s important to pace yourself especially if you’ve been inactive over the winter.

If you stay in shape or prepare yourself for the upcoming gardening season, you’ll prevent injuries and stay healthy to enjoy the whole gardening season.

DPT, Doctor of Physiotherapy

Eric Leckie is a men's health Physiotherapist specializing in prostate cancer treatment. He completed his studies in Australia earning his Doctor of Physiotherapy from the University of Melbourne. He currently works in a private practice, in addition to owning his own Telehealth Physiotherapy clinic which focuses on treating men with prostate cancer.

Fitness News & Advice

Explore

How To Jump-Start Your New Year With Cold Weather Running
By Kurt Michael Downes and Kevin Milne Fitness News & Advice

How To Jump-Start Your New Year With Cold Weather Running

As 2024 approaches, many people look to begin the year with resolutions to become more fit. Some people find it challenging to get enthusiastic about outdoor exercise during the winter. However, don’t discount the joys of running in a winter wonderland. It’s accessible, available to all and doesn’t involve gym fees or expensive equipment. Health […]

Read More about How To Jump-Start Your New Year With Cold Weather Running

5 min read

Tracking Daily Step Counts Can Be a Useful Tool for Weight Management — An Exercise Scientist Parses The Science
By Bob Buresh Fitness News & Advice

Tracking Daily Step Counts Can Be a Useful Tool for Weight Management — An Exercise Scientist Parses The Science

Over the last decade, smartphones have become ubiquitous not just for sending texts and staying abreast of news, but also for monitoring daily activity levels. Among the most common, and arguably the most meaningful, tracking method for daily physical activity is step counting. Counting steps is far more than a fad: The U.S. Department of […]

Read More about Tracking Daily Step Counts Can Be a Useful Tool for Weight Management — An Exercise Scientist Parses The Science

6 min read

Aerobic and Strength Training Exercise Combined Can Be an Elixir for Better Brain Health in Your 80s and 90s, New Study Finds
By Brian Ho and Ronald Cohen Fitness News & Advice

Aerobic and Strength Training Exercise Combined Can Be an Elixir for Better Brain Health in Your 80s and 90s, New Study Finds

People in the oldest stage of life who regularly engage in aerobic activities and strength training exercises perform better on cognitive tests than those who are either sedentary or participate only in aerobic exercise. That is the key finding of our new study, published in the journal GeroScience. We assessed 184 cognitively healthy people ranging […]

Read More about Aerobic and Strength Training Exercise Combined Can Be an Elixir for Better Brain Health in Your 80s and 90s, New Study Finds

3 min read