Nutrition

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Top Tips for Gardeners

With spring here and the dark dreary days of winter fading into distant memory, many of us are keen to get out and about into the tangled mess that was once our gardens. However with the lack of exercise over the winter months and our eagerness to get finished, we can put ourselves at risk of developing injuries such as strains and sprains. 
Many people forget that gardening can also be  a relatively energetic exercise and it should be approached that way. We have compiled a short list of suggestions which may help to prepare your bodies and prevent injuries when taking on the garden challenge.
  • Think about what needs to be done and plan realistically what you can get done in one session, so that you are not over exerting yourself.
  • Be prepared – make sure that you are wearing appropriate clothing which allows you to move freely and keep you warm enough to allow your muscles to extend properly.
  • Make use of any aids which could make the task more comfortable, such as cushions for the knees or a seat to prevent prolonged bending.
  • Ease yourself in gradually, start with a low paced walk to warm up the muscles then stretch the appropriate muscles prior to performing any tasks.
  • Avoid prolonged or repetitive tasks – swap from task to task so that you are using different parts of your body at different stages and not relying solely on one muscle group for extended periods.
  • Take regular short breaks rather than one big long one and use this time to stretch off your muscles and re-assess what is left to do.
  • Use both hands – perform some activities with your left hand then one with your right this will prevent repetitive strain injuries.
  • Don’t over stretch to perform a task - move closer to the object and make sure that your back is in a comfortable position.
  • Bend your knees to take the strain off your lower back.
  • Ask for help, if you cannot manage to comfortably lift or move an object wait until you have help, rather than straining to mange yourself.
Remember the garden will still be there tomorrow, so if you are struggling or getting tired, finish up for the day, have a brief stretch and soak those muscles in a relaxing hot bath.
If you do find that you are sore and stiff the next day, remember to take it easy and stretch the muscles out. Try and perform completely different chores the next day if you are aching to avoid further injury. If you feel that you have caused more of an injury than a simple muscle ache then consult a our Physiotherapists for further help.

The Warr Clinics Ltd

66 Finchampstead Road, Wokingham, Berkshire, RG40 2NS
Ph: +44 (0)118 978 2409, Fax: +44 (0)118 989 1580 ~ enquiries@warrclinic.co.uk

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