As the leaves change color and the crisp air of fall sets in, many of us turn our attention to preparing our homes and yards for the winter months ahead. Whether it’s raking leaves, pruning trees, or getting the garden ready for colder weather, fall cleanup can be physically demanding. If you’re not careful, these activities can lead to overuse injuries, particularly in your back, shoulders, and knees. Fortunately, by taking a few precautionary steps, you can keep yourself safe and injury-free while tackling your fall to-do list.
1 — Warm Up Before You Begin
Before diving into yard work, it is essential to prepare your muscles and joints for the physical activity ahead. A quick warm-up helps to improve blood flow, increase flexibility, and reduce the risk of strains and sprains. Spend five to 10 minutes doing dynamic stretches, such as walking lunges, standing overhead swimmers and torso twists. This helps loosen up your muscles, especially in areas that tend to be overused, such as the shoulders, lower back, and legs.
2 — Use Proper Body Mechanics
When raking leaves, carrying heavy bags, or trimming branches, always be mindful of your posture. Poor body mechanics are a common cause of overuse injuries. Here are a few tips to follow:
- Lift with your legs: When picking up heavy objects, bend at your hips and knees, not your back. Keep the object close to your body and avoid twisting while lifting.
- Switch sides regularly: Raking or using a blower with one hand can cause muscle imbalances. Be sure to switch arms frequently to prevent strain on one side of your body.
- Take breaks: Overuse injuries can occur from repetitive motions. Take short breaks every 20 to 30 minutes to give your muscles a chance to rest and recover.
3 — Avoid Overloading
Fall cleanup often involves carrying heavy loads—whether it’s bags of leaves, bundles of sticks, or gardening tools. It’s easy to overload yourself, but this can quickly lead to injury. Be mindful of your limits and avoid carrying more than you can handle. Use a wheelbarrow or garden cart for heavy objects, and consider breaking tasks into smaller, more manageable pieces.
4 — Stay Hydrated
Even though the weather is cooler, it’s still important to stay hydrated during outdoor activities. Dehydration can lead to muscle cramps and fatigue, which increase your risk of injury. Keep a water bottle nearby and drink regularly, especially if you’re working for extended periods of time.
5 — Stretch Afterward
Once your fall cleanup is complete, take a few minutes to stretch the muscles you’ve used. Stretching after activity can help reduce muscle stiffness, improve flexibility, and promote recovery. Focus on your shoulders, back, and legs, as these areas often take the brunt of physical strain during yard work. Gentle stretches like hamstring stretches, shoulder stretches, and gentle spinal twists can help your body cool down and recover.
When to Seek Help
If you experience pain during or after fall cleanup that doesn’t improve with rest, it may be time to seek professional help. Overuse injuries can often be treated with physical therapy, which can help you recover and teach you how to prevent similar injuries in the future.
At Therapeutic Associates, we’re here to help you stay active and injury-free. If you have any concerns about pain or injury, our expert physical therapists can evaluate your condition and provide personalized care to get you back to feeling your best. Reach out today to schedule an appointment.
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