Gardening as contact sport: Use care to reduce injuries and strain
Submitted by editor on Sat, 05/07/2016 - 11:06am
Gardening can beat up an aging gardener. When we are young, we rarely think about the amount of strain various gardening activities put on different parts of our body. We are flexible and resilient in our youth, and even if an activity hurts, we recover quickly.
As we age, we lose flexibility and can easily injure our backs, knees and other body parts. We don’t recuperate quite as quickly. Since many gardening activities are repetitive, they can overwork muscles and tendons, particularly for those with previous injuries or arthritis. Stamina and balance can decline.The trick to staying an active healthy gardener is to garden smarter to reduce injuries and strain.
One of the reasons we get injured more easily as we age is that we don’t have proper posture or pelvic and spine alignment. We can get away with improper body mechanics in a 20- or 30-year-old body, but the older we get, the more strain our bodies have experienced and the more likely we are to get injured. Our bodies suffer wear and tear like any machine.
I found out from my yoga instructor, Angela that I have been standing, weeding, raking, lifting and doing most other gardening activities all wrong from a body mechanics standpoint. After 35 years of gardening, I have put an inordinate amount of strain on my lower back and shoulders. I never lifted nor carried the weight I did lift correctly. Now, I’m paying for not knowing then how to use my body properly.
To reduce the hazards of gardening, use the right tool to reduce the force needed for a task and use it with the body in the correct position. Climbing on ladders is riskier so have someone nearby, just in case. Be careful of tripping on paths and surfaces. Take more frequent water breaks and rest periods.
We often forget about taking care of ourselves. Some gentle stretches can help warm up muscles before getting started or upon completion. Is it necessary to buy supplies in 50-pound weights? If it is necessary to carry something heavy, remember to use those thigh muscles when lifting. Avoid bending at the waist. Try bending knees instead. Asking for help is not a sign of weakness or old age; it is an indication that we are in tune with our bodies and smart enough to know our limitations.
Come to The Greenhouse Project’s annual plant sale, Saturday, May 7 from 8 a.m. to 1 p.m. There will flowers and vegetable starts available. The Greenhouse is located on the east side of Carson High School in Carson City.
— JoAnne Skelly is an Associate Professor and Extension Educator, Emerita, University of Nevada Cooperative Extension. She can be reached at skellyj@unce.unr.edu
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