We have finally come to fall, the sun is still shining, the leaves are falling and fall clean up, one of the tasks that keep physical therapists in business year after year, has started. Yard work in all its forms can lead to a wide variety of aches, pains, strains and irritation to joints and muscles. These injuries can fall into a couple of simple categories:

1. Strains from overexertion, and example of this is seen when you lift a 40lb bag of mulch and you feel a snap and pull in your back
2. Overuse injuries; simply put doing the same thing repeatedly, like raking.
3. Falls- (Usually over the shovel or rake that you thought was out of the way.)

To keep you from becoming another victim of the dreaded yard work and keeping you enjoying the rest of the fall, here are a few simple tips to keep you healthy and your joints happy.

To avoid overexertion injuries during fall clean up there are a few tips to keep you healthy.

*Don’t be a hero. If you have to lift bags of compost to drag to your garden, try carrying them one at a time.

*Use good lifting mechanics. When lifting something heavy bend your knees and hinge from the hips, using the large muscles of the hips and legs. Now is not the time to curve your back like a fishing rod with a big one on the line

*Overuse injuries are even easier to avoid, simply move into different position frequently. Don’t just abuse the same joints and muscles repeatedly. If you’re kneeling to weed your garden shift every 15 minutes or so. For example, move from a kneeling position to a seated position and back. Maybe even change tasks every 30 minutes.

* Stretch Frequently -This will help you avoid developing conditions like tendonitis, which you can read more about here: https://advancedptme.com/tendonitis-vs-tendinosis/

*To avoid falling make sure you don’t leave tripping hazards around about and try and watch your footing on uneven terrain.

If this message comes to you too late, we at Advanced Physical Therapy are here to help!