With spring well underway in Wānaka, here at Central Lakes Physio, we are regularly seeing people with injuries that have been sustained whilst gardening! As spring progresses and summer approaches, people spend more time outdoors maintaining gardens. Activities like lawn mowing, planting beds, and tending vegetable patches engage muscles in unfamiliar ways after winter inactivity.
Most Common Gardening Injuries
The clinic frequently treats muscular strains affecting the lower back and pelvis region. Additional common injuries include:
- Neck strains from prolonged looking down
- Shoulder strains from repetitive reaching and lifting
- Knee pain from prolonged kneeling
- Repetitive wrist and elbow strains from using tools
Prevention Strategies
Work Within Your Limits
Avoid extended periods in single positions or lifting heavy materials alone. Recognise your personal capabilities and request assistance when needed. There's no shame in asking for help with heavy pots, bags of soil, or large plants.
Pace Yourself
Set achievable goals with regular breaks. Changing activities every twenty minutes prevents muscle overload and fatigue. Don't try to tackle the entire garden in one day—spread tasks over several sessions.
Use the Right Equipment
Utilise tools like kneeling stools or pads to reduce ground contact, and wheelbarrows for transporting materials. Invest in ergonomic tools with padded handles and consider long-handled tools to reduce bending.
Maintain Good Posture
Maintain neutral positioning throughout tasks. Research shows that people lose up to 25% of their grip strength when wrists bend during tool use or lifting. Keep your wrists straight, bend from your hips and knees (not your back), and avoid twisting while lifting.
Warm-Up and Cool-Down
Dynamic stretches before gardening prepare muscles for activity. Static stretches afterward support recovery and flexibility. Treat gardening like you would any other physical activity—your body will thank you!
Build Your Core Strength
Pilates classes build endurance and strength, reducing injury risk through improved body efficiency. A strong core provides stability for all the bending, lifting, and reaching involved in gardening.
Recommended Warm-Up Routine (5-10 minutes)
Start with a brisk walk around the garden to get your blood flowing. Then perform these dynamic stretches:
- Squats: 10-15 repetitions to warm up your legs and hips
- Lunges: 8-10 each leg to prepare for kneeling and bending
- Arm swings: Forward and backward to loosen shoulders
- Arm cross-overs: Across your chest to warm up upper body
Cool-Down Static Stretches
Hold each stretch for 20-30 seconds:
- Calf stretches: Against a wall or step
- Standing lumbar extension: Gentle backward bend with hands on lower back
- Spinal twists: Gentle rotation to release back tension
- Neck stretches: Side to side and forward
- Wrist stretches: Extension and flexion to relieve hand and wrist tension
When to Seek Help
If you have pre-existing injuries, consult a physiotherapist for personalised guidance before tackling heavy gardening tasks. If you've sustained an injury whilst gardening that hasn't settled within a few days, book an appointment with us at Central Lakes Physio. Early intervention can prevent a minor strain from becoming a chronic problem.
Happy gardening—and remember, a healthy body makes for a happy gardener!