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Bill Geer, Home and Garden Columnist

Read more columns by Bill Geer.

Contact Bill --E-mail bgeer@opubco.com.. Phone: 713-1125.

Gardeners can suffer stress injuries

Bill Geer Comments 0
Published: June 29, 2009

Q: What can I do to help prevent injuries while gardening?

A: Gardening, a common summertime activity, can cause repetitive injuries if not done correctly. It is important to take precautions to avoid injuries.

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Gardening is made up of many repetitive activities such as weeding, digging, raking, lifting, gripping, stooping, squatting, etc. The nature of these activities places the avid gardener at higher risk for injury than those with a more stationary hobby. For those who work full time and garden in their off time, the risk of injury is greater since the body doesn’t have time to recover between activities.

The repetitive nature of gardening places stress on the hands, wrists, elbows, neck, back, hips, knees and ankles. Poor posture and awkward positions only increase the stress to the body. Using proper ergonomics, good posture and performing warm-up exercises before gardening can help prevent injuries.

There are numerous ergonomic tools for gardening available at home and garden stores and online. These tools are designed to place less stress on the body during use, thus helping prevent injuries. For the do-it-yourselfer, tool handles can be built up using padded tape called Wrap N Grip or foam pipe insulation. Another alternative is to wear padded gloves like those used by bikers or weightlifters. Any of these options will increase traction for gripping, decrease the amount of muscle force needed to grip and decrease the stress and strain on the joints. Tools ideal for padding include rakes, shovels, trowels, pruning shears and spray nozzles.

Periodic maintenance of tools can lessen the chance of injury. Shovels, hoes, trowels and pruning shears require less muscle force to use if kept sharp. Tools with moving parts should be lubricated.

Simple actions that help prevent injuries include:

→Stretch before and after gardening.

→Change position frequently.

→Keep work as close as possible to your body.

→Avoid reaching.

→Use lightweight equipment.

→Use stepstools or ladders to avoid reaching overhead.

→Use two hands when possible.

→Avoid twisting the forearm.

→Keep elbows slightly bent.

→Avoid overexertion.

→Avoid a tight sustained grip.

→Take short breaks every hour.

→Bend from knees instead of from your back.

→Keep back straight.

→Rotate activities.

→Use padding under the knees when kneeling.

If, despite your best efforts, you get a sprain or strain, use the RICE principle (rest, ice, compression, elevation). Once injured, it is important to limit aggravating activities to avoid making the injury worse. If symptoms persist, your doctor may recommend a brace, prescribe an anti-inflammatory and/or make a referral for physical or occupational therapy.

If you have gardening questions, call the Oklahoma County Master Gardeners at 713-1125 or visit the state Cooperative Extension Service office in your area.

Bill Geer is director of the Oklahoma County Extension Service. His column addresses frequently asked horticulture questions. For more information, call 713-1125.