Greetings
We hope that you are enjoying spring.
In the past month we have added the following new features to our website:
1. New 3-D Videos
We have added 6 new 3-D videos to our hip anatomy article. Click here to view them. We will be adding these videos to other hip related articles in the near future.
2. New Patient Guides
Quadriceps Tendonitis
Biceps Tendonitis
Hip Arthroscopy
Arthritis (updated article)
3. New Sports sections:
Featured Article:
Enjoying Gardening
As the lengthening days and warmer weather begin, more and more people will be dusting off their tools and reaching for their gardening gloves. While gardening can be a great way to enjoy time outdoors, be more physically active, reduce stress and grow your own nutritious fruits and vegetables, it can also pose health and safety risks for beginner and expert gardeners alike.
In fact in 2010, more than 41,000 people were injured while gardening or using gardening equipment, according to the U.S. Consumer Product Safety Commission.
To help keep you safe and healthy so that you can enjoy the full bounty and beauty of your garden, here are a few tips from your Physical Therapist.
Prepare Yourself
You wouldn't run a marathon without adequate training or the proper equipment, yet many people rush into their gardens after a long winter unprepared, only to return hours later aching and exhausted. As with any physical activity, a good warm up is essential for preparing your body for the task ahead.
Start gradually by walking briskly around your garden. This will allow you to assess what needs to be done while helping raise your pulse and body temperature.
Get your muscles and joints ready to work by doing some gentle dynamic stretching. Roll your shoulders and arms backwards, gently rotate your trunk and pelvis, and squat down to the ground while keeping your back straight. Repeat these motions for a few minutes before you start digging holes and pulling weeds.
Protect Your Back
The gripping, bending, walking, lifting, stretching and standing associated with simple gardening tasks can strain the body in painful ways, especially the lower back. There are a number of things your Physical Therapist recommends to help prevent back pain and ultimately a trip to your health care practitioner’s office.
Instead of bending over to pull weeds, plant or do other tasks close to the ground, kneel on a soft cushion. Use tools with long handles to avoid too much bending when hoeing, digging, raking or shoveling. Also consider the weight of your tools as heavy tools can over-tire your muscles.
Don’t stay too long in one position. Take a break every 15 to 30 minutes to stretch your arms, shoulders and back. Use a dolly or wheelbarrow instead of carrying heavy bags of soil, mulch or fertilizer.
Never lift anything by simply bending over. Instead, let your leg muscles do most of the work. Grip the object while squatting, and then lift by raising your entire body, keeping your weight over your legs.
Only rake and dig for brief periods of time. Take frequent rest breaks and mix up your gardening chores so that you do not over-tire one part of your body.
Other Important Things to Consider
Choose the right protective gear for the tasks you plan to accomplish, including safety goggles, long pants, gloves, insect repellent, and sunscreen with SPF 15 or higher.
Wear sturdy shoes that provide support and fit you properly. This means no sandals! You may even consider shoes with a steel toe for additional protection.
Make sure to drink plenty of water to replace what you have lost, especially on hot summer days. This will help decrease fatigue and reduce your chances of injury. Do not wait until you are thirsty to drink water, by then you are already dehydrated!
Pace yourself. There's a long summer of gardening ahead!
Don’t let your first trip into your garden be your only one.
For more tips on how to prevent common gardening injuries or to discuss the benefits of having an injury prevention assessment before you pick up your trowel, talk to the trained, licensed Physical Therapists at Iron City Physical Therapy.
If you have already been hurt while gardening or participating in another physical activity, one of our Physical Therapists would be happy to assess your injury and create a program that will get you back into the great outdoors.
Call Iron City Physical Therapy to make an appointment or to ask any questions you may have.
References
Van Den Berg AE, Custers MHG. Gardening Promotes Neuroendocrine and Affective Restoration from Stress. J Health Psychol. 2011;16(1):3-11.
Shoemaker CA, Haub MD. Physical and Psychological Health Conditions of Older Adults Classified as Gardeners or Nongardeners. HortScience. 2009;44(1):206-210.
Powell KE, Heath GW, Kresnow MJ, Sacks JJ, Branche CM. Injury rates from walking, gardening, weightlifting, outdoor bicycling, and aerobics. Med Sci Sports Exerc. 1998;30(8):1246-1249.
Pearson L. Spring Cleaning: Spruce Up Your Home Safely. http://www6.aaos.org/news/pemr/releases/release.cfm?releasenum=998. April 28, 2011.
Park S-A, Shoemaker CA. Observing Body Position of Older Adults While Gardening for Health Benefits and Risks. Act Adapt Aging. 2009;33(1):31-38.
