How to Avoid Gardening Injuries

Exciting news, gardening season is on its way and many are eager to roll up their sleeves and get their hands dirty!

On top of being a great stress reliever, gardening is a way to get fresh air and exercise your creativity. It is also a great activity to improve your cardiovascular system, flexibility, endurance and strength.

Have you ever felt sore after a day or two of gardening and felt discouraged? Gardening is a repetitive activity and one where you tend to hold positions for a prolonged period of time, there is a way to prevent some of these aches, pains, and injuries, which will keep you smiling all summer long!

Injury Prevention for Gardeners

1. Plan Ahead

   • If it’s been a while since you worked in the garden, plan to have a gradual start with your projects as your body gets back into the rhythm. Aim to begin with the smaller projects and set a timeline over several days for the others as tackling them all at once can lead to overuse!

2. Warm-up 

   • Before starting to work in the garden, aim to complete a brisk walk before, about 10 minutes. This will help to warm up your joints from your back, neck, arms and legs to your feet. Add in arm and ankle circles, shoulder rolls, torso twists, lunges and down to the ground squats.

3. Acquire the Proper Tools

   • On top of having gloves, a hat, shovel and rake why not add in knee pads or any other cushioned surface and a little stool. Having these tools will help to reduce compression and pressure on the knees and lower back.

4. Keep Track of The Time

   • Keeping track of the time will keep you in tune with how long you are holding a certain position. Work in one position for 15-20 minutes then switch to another. Alternate from one position to another, whether sitting for a bit then standing, then kneeling etc. Even switching the front knee in a kneeling stance after 5 minutes can help to avoid overuse. 

5. Take Breaks

   • After a period of time, your body will need a little chance to stretch and move in different directions. As we are working out in front of us, get up and try a few back bends as tolerated. This is a good time to assess how we are feeling and see if we need more frequent breaks or change tasks.

6. Maintain Good Posture

   • If you are moving a heavy object, turn your feet towards the direction of the objects rather than repetitively twisting through your spine. Aim to move your body as one whole unit.
   • When picking up objects whether they are small or especially heavy, bend and push through your legs, activate your core, and keep your back as neutral as you can.
   • Rather than lift something that is big and heavy, if you can, break it up into smaller units.

Conclusion

Gardening should be enjoyable and rewarding—not something that leaves you dealing with pain for days afterward. By improving posture, pacing your workload, and building strength and mobility, you can reduce the risk of common gardening injuries and stay active all season long. If you’re experiencing back pain, knee discomfort, shoulder strain, or want personalized guidance for safer movement, Move Authentically can help. Book your appointment today for expert support with gardening injury prevention in Kingston, ON.