Save Your Body With Safety Tips for Gardeners

Philadelphia, PA, April 16, 2003—Weeding, planting and raking are great ways to exercise, unless if you end up with aches and pains. Now that spring is here, many of us will dig into our gardens, and in our exuberance, we may overdo it and end up with a backache or a repetitive-strain injury such as carpal tunnel syndrome or tendonitis.

Whether you’re an occasional weekend gardener or a master gardener, there are some basic precautions to follow to help prevent injuries. Leonard Kamen, DO, a physiatrist (physical medicine and rehabilitation physician) and Clinical Director of MossRehab Outpatient Center in Northeast Philadelphia, offers the following safety tips:

• Warm up.
  Cumulative injuries, such as tendonitis or tennis elbow, happen when people overextend themselves on a job they tackle only once or twice a year. So it’s important to stretch your upper-body, lower back and leg muscles before heading outside.
• Use appropriate equipment when working in the garden.
  Use tools that are ergonomically correct to place less strain on parts of your body. Adjustments can be made to existing tools, and there are local garden stores and catalogues that sell "wrist and back friendly" gardening tools and accessories to prevent repetitive-motion injuries.
• Dress for the job.
  Wear sturdy footwear and loose-fitting clothing for comfort.
• Be careful with power equipment.
  To prevent an accident with a lawn or garden tool, read the manual carefully so you will know how to operate the equipment. Don’t wear anything that could get caught in moving parts, such as loose jewelry. Keep children and pets away from the area until you’re finished.
• Don’t Be Superman or Superwoman.
  If the job is too big, get help from family or friends, and spread the job over several days.
• Limit your sun exposure.
  Avoid the sun between 10 a.m. to 2 p.m. when the sun’s rays are strongest. To protect your skin, wear long-sleeved shirts, pants instead of shorts, and a wide-brimmed hat. Use sunscreen on skin areas that are exposed to the sun. To prevent heat stress, keep water by your side and drink continuously to remain hydrated. Take frequent breaks and go indoors to relax in front of a fan or in an air-conditioned room.
• Take frequent breaks.
  Stop and rest often when performing repetitive activities and break up your tasks so that you’re not doing the same thing for hours.
• Prevent strains and sprains.
  Keep your back erect when working at ground level and when using long-handled tools such as rakes and spades.
• Work below shoulder level when possible. If you must work above shoulder level, do the task for five minutes or less.
• To lift objects, bend at the knees and hips.
• Use both arms or alternate arms to prevent strains.
• Keep your elbows bent and don’t rest your body weight on your elbows.
• Grip hand tools, pots and other items lightly.
• Stop at the first sign of pain and rest.
  

Albert Einstein Healthcare Network, a member of the Jefferson Health System, provides healthcare services through Albert Einstein Medical Center, Germantown Community Health Services, Willow Terrace at Germantown Campus (a long-term care facility), MossRehab, Wilowcrest (a center for subacute care), Belmont Behavioral Health and a number of outpatient and satellite locations. Einstein also operates a primary care network, Einstein Neighborhood Healthcare. For additional information, visit www.einstein.edu.

Publish date: April 10, 2003