This morning while out for a walk, my dog found one of the lingering snow banks. She was ecstatic! Rolled in it; rubbed her face; looked at me with a big grin. I did not share her enthusiasm. While this is feeling like the winter that won’t end, it will. And then we will head outdoors to enjoy the warm weather and with that will come spring yard clean-up! There may be some soreness and fatigue after that first productive weekend in the yard, but there are a few easy tips that can ensure that some general soreness doesn’t end up as an injury instead.
Tip #1:
Warm-up
- do some stretches and go for a short walk before heading to the yard
Cool Down
- stretch again
- aying down on your back with a thin pillow under your head and a pillow under your knees can relax tired muscles and joints
Tip #2:
Raking
- keep a wide base of support with your feet
- hold the rake at the end with one hand and two-thirds of the way down with the other, allowing you to stand fairly straight
- use your legs to shift back and forth rather than twisting
Tip #3:
Shovelling
- lift smaller loads
- keep your back straight and step in the direction you are shovelling – don’t twist
Tip #4:
Lifting
Garden Bags:
- work when it is dry to decrease the weight of the garden trash
- don’t over fill
- drag rather than lift
- use a wheelbarrow for longer distances
Plant Pots:
- get close/don’t reach
- bend your knees instead of your back
- use your large leg muscles to lift
Tip #5:
Work at the right height
Flower and Garden Beds:
- avoid bending a lot; kneeling is always better for longer periods of time
- a kneeling pad can protect your knees
- another option is sitting on a small stool
Planting Pots:
- put pots up on a table
Tip #6:
Pace
- take a rest break every 1/2 hour and do some stretching if some muscles are getting tight
- rotate tasks to prevent repetitive strain injuries
- space it out over a few days
Some soreness is common following typical yard work and is often felt the next day. This is called DOMS – delayed onset of muscle soreness. This soreness should go away between 24-48 hours after your activity. If it continues beyond this, it might be beneficial to book an appointment with a physiotherapist at STRIDE for a full 1 hour assessment.
Spring is a time of renewed energy, but at this time it feels like there is a cloud hanging over us. The recent tragedy involving the Humboldt Bronco bus has rocked the hockey community, the sports community, and really, has extended far beyond that. So many precious lives were lost. As a previous trainer for the Wildcats hockey team, I am saddened that among them was one of our own. My sister will be going to Humboldt next week as one of the counsellors trying to help those affected to put their world back together. Thank goodness for people like her. They will be needed over the next coming days, months, or even years. And every other young man on that bus sustained injuries, some of them severe. We as a physiotherapy profession will be there for them. #supportforhumboldt #humboldtstrong
-Rae