Yard Work Safety: Essential Tips to Stay Injury-Free Outdoors

By: Laura McBurnett, PT, MHSPT

Spring is here and hopefully the rain will let up and we will be starting those sunny days that make us all go out into the yard. The yard may not be too relaxing as we look around and see the weeds that need to be pulled, the power washing, bush trimming, the fertilizing and mowing. Not to mention all the flowers and vegetables we want to plant. Just the thought of it all is exhausting! It is a time we at A Step Ahead Physical Therapy start to see clients walk in our door with back pain, shoulder pain, and knee pain brought on by doing all these things.

There are some things you can do to avoid causing yourself pain or injury.

1. Make a plan. It does not all have to be done in one weekend. Stagger your activities over several days or weeks.

   
   

2. Try to avoid being out in the heat of the day.

   
   

3. Drink plenty of water. Your joints need water to stay lubricated, and it will decrease joint pain caused by dehydration.

   
   

4. After doing tasks where you bend forward repeatedly or for a long period of time, do some back bends.

   
   

5. If kneeling is painful use a kneeling pad or sit on a stool or a bucket turned upside down.

   
   

6. Use your bucket/or a wagon to carry tools and small amounts of dirt to the planting sight.

   
   

7. Engage your abdominal muscles and use your legs when lifting.

8. Avoid prolonged overhead tasks. Use a stool or ladder to trim higher bushes. (Make sure you have a spotter to hold the ladder.)

9. Loosen weeds at the root with a tool to avoid pulling at your shoulder.

If you would like to get fit for yard work, A Step Ahead Physical Therapy offers wellness screens and packages to develop a program tailored to your needs. If you do sustain an injury that requires skilled therapy, we would be honored to get you back to doing all your summer activities. We provide one on one care with experienced clinicians. Call (770) 998-6636 or visit our website to schedule an appointment.

ABOUT THE AUTHOR

Laura McBurnett: Laura has been practicing Physical Therapy for over 40 years. She received her BS in Physical Therapy from Medical College of Georgia at Augusta University and her Masters in Health Science from University of Indianapolis. Laura is a Certified Orthopedic Manual Therapist, and she is also certified in Myofascial Therapy and Dry Needling. She enjoys treating a variety of orthopedic conditions, vestibular problems and TMJ.