Gardening tips
At this time of year osteopaths start to see a growing number of patients who have injured themselves gardening. It may not be the most extreme way to injure yourself but it is very common and painful!
Here are a few handy tips to protect yourself from injury in the garden:
1. Whether weeding, potting, digging or anything else always stop every 15 minutes to stand up, walk around and stretch. This will prevent your muscles from tiring from being in a prolonged position.
2. Make sure you have the right equipment! Trying to dig a hole with a fork will take much longer and be much harder on your body than doing it with a spade.
3. Use a kneeling pad. Kneeling on the ground will soon make your knees sore, it can also contribute to inflammation within the joint and behind the knee cap; doing this repetitively over time could lead to the development of osteoathritis.
4. Don't do too much too soon! If a runner doesn't train for 4 months do you think they'd be able to run a marathon? Don't expect your body to be able to cope with 5 hours worth of gardening in one go. Split your work load over a few weekends to take the pressure off of your body.
5. Try to maintain a good posture. Even a fit and healthy person will get low back ache if they spend too long bending forward over something. Try to keep your spine in a straight, neutral position whether you are standing or kneeling.
6. If something is too heavy don't try to lift it on your own; ask someone for help or split the object into two (if possible!). Also remember to lift correctly - squat down, pick the object up close to your body and keeping a straight back use your legs to push you up.
7. If you do injure yourself get in to see your osteopath as soon as possible!
Happy gardening!
