Brendan Sullivan, PT, MSPT, OCS
Chester County Hospital
The urge to get into the garden is growing stronger and stronger with every glimpse of sun that peaks through these chronic cloudy, dreary days. While gardening is a revered pastime with many health benefits, it can also cause some injuries. Before getting out and digging in be mindful of some practices that will reduce the risk for injuries.
The first defense against injury while gardening is the choice of dress. If operating a lawn mower or a weed whacker it's best to wear safety goggles to protect your eyes from any kickback that could occur. Sturdy shoes and long pants help prevent falls or serious physical injuries to extremities. Gloves and earplugs or noise-canceling headphones protect your hearing. While long-sleeved shirts and long pants are recommended when working in the sun, wearing shorts or short sleeves is common so be sure to apply appropriate sunscreen and even wear sunglasses and wide-brimmed hats to shield yourself from sun-related injuries and illnesses.
Exercise caution when using machinery and sharp hand tools. There is an estimated 400,000 garden tool-related injuries per year. To reduce the risk of these types of injuries avoid using machinery when taking medication that can impair your judgment. Unplug or disconnect spark plugs prior to adjusting or clearing jams from moving parts. Never use electrical power tools in wet or damp conditions and make sure extension cords are rated for outdoor use and are in good condition.
Avoid garden tools with form-fitted handles because they can contribute to overuse injuries such as tendinitis or carpal tunnel. Being cognizant of proper body mechanics while gardening will also protect from other types of overuse injuries in the knee, back and neck areas. Lift with your legs while keeping your back straight and always ask for help when something is too heavy. Avoid repetitive motions, prolonged postures and especially avoid bending over for long periods of time. If you have to continually kneel, soft pads or knee pads will reduce some strain and stress on your knees. Know your limits. Begin with light activity and increase to your tolerance over time.
One of the first rules of the road when operating a vehicle is to be aware of your surroundings so it makes sense to apply that same cardinal rule when operating any type of machinery. Clear surrounding areas of debris to reduce chances of falls or kickback. Most importantly, watch for children in and around the work area. Use extra caution when reversing or turning corners.
Finally, be mindful of heat-related illnesses by staying hydrated, avoiding sugary or alcoholic beverages, take frequent breaks in the shade and watch others who may be more at risk for heat-related illness, such as children under the age of 4, people over the age of 65 and people on medication for depression, insomnia and poor circulation are all at a higher risk for developing a heat-related illness.
By following these simple recommendations, your gardening and lawn care experience this summer can be pain-free and enjoyable.