As we look to find alternatives to screen time, gardening has emerged not only as a popular pastime but also as a therapeutic activity with man physical and mental health benefits. Beyond the flowers or vegetables you might grow in your garden this Summer, gardening offers a multitude of health benefits; from promoting physical activity to reducing stress and enhancing mental well-being.
However, like any physical activity, new gardeners and seasoned cultivators can wind up in pain nursing injury without In this comprehensive guide, we will explore the various facets of gardening and its impact on orthopedic health, from common injuries to innovative solutions and general guidelines for injury prevention
Design Changes During Setup Phase
To mitigate the risk of injury and enhance comfort while gardening, it is essential to consider design changes during the setup phase of a garden. By incorporating elements such as raised beds, container gardening, and ergonomic tools, individuals can create a garden environment that promotes orthopedic health and reduces strain on the body
Raised Beds: Raised beds offer numerous benefits for gardeners, including improved drainage, better soil quality, and easier access for planting and maintenance. By elevating the garden beds, individuals can reduce the need for bending and stooping, thereby minimizing strain on the back and joints.
Container Gardening: Container gardening is an excellent option for individuals with limited space or mobility issues. By planting in containers, gardeners can create portable garden spaces that can be placed at an ergonomic height, eliminating the need for bending or kneeling.
Prevent Weeds Early: Weeeding is a necessary but often tedious task in gardening. To reduce the strain associated with weeding, protect your garden from weeds before you plant. Ways
Watering Systems: Install drip irrigation or soaker hoses to automate the watering process and reduce the need for manual watering with heavy watering cans or hoses. This can help conserve water and minimize repetitive strain injuries associated with carrying and maneuvering heavy objects. Considering the distance between your water source and your growing spaces can set you up for a more efficient time and reduced need for strong grip and core strength during heavy water carries.
Design for Comfort: In addition to raised beds and container gardening, designing the garden layout for comfort and efficiency can further enhance the gardening experience. By arranging planting beds and pathways in a thoughtful manner, individuals can minimize unnecessary movement and optimize ergonomics.
Setting up your garden for your comfort can also benefit your plants. If your garden is more accessible, there is a much greater likelihood of you keeping with your gardening goal for the entire season. Not only will you reduce your risk of future injuries, you’ll lower the barrier to common gardening tasks like watering, fertilizing, pruning, and weeding that help your garden flourish.
Innovations for Comfort While Gardening
Advancements in gardening equipment and accessories have led to the development of innovative solutions for enhancing comfort and reducing strain while gardening. From knee pads and gardening stools to ergonomic tools and wearable supports, these innovations can significantly improve the gardening experience for individuals with orthopedic concerns.
Knee Pads and Cushion: Kneeling and squatting are common gardening tasks that can put strain on the knees and lower back. Knee pads and cushions provide padding and support, reducing discomfort and preventing injuries while working close to the ground.
Kneeling Pad: Gorilla Grip Original Premium Thick Kneeling Pad
- This kneeling pad is made from high-density foam that provides excellent support and cushioning for knees. It’s durable, waterproof, and features a non-slip surface, making it ideal for gardening tasks.
Kneeling Cushion: TomCare Garden Kneeler Seat
- This versatile garden kneeler seat doubles as a kneeler and a seat, allowing you to comfortably kneel or sit while gardening. It features a sturdy steel frame and thick foam padding for added comfort and support.
Gardening Stools and Seats: For individuals who have difficulty kneeling or standing for extended periods, gardening stools and seats offer a convenient alternative. These portable seating options allow gardeners to work at a comfortable height without putting excessive strain on their joints.
Skin Protection and Orthopedic Health
While orthopedic specialists focus primarily on the musculoskeletal system, maintaining healthy skin is also essential for overall orthopedic health. Sunburns, in particular, can have significant implications for orthopedic well-being, leading to dehydration, mobility restrictions, and altered sleeping patterns.
Sunburns can exacerbate pain symptoms, particularly in individuals with chronic orthopedic conditions. Dehydration resulting from sun exposure can increase pain sensitivity and inflammation, while burns can restrict mobility and lead to compensation patterns that affect movement quality.
To protect against sunburn and its adverse effects on orthopedic health, gardeners should follow general guidelines for skin protection, including wearing sunscreen, protective clothing, and wide-brimmed hats, seeking shade during peak sun hours, and staying hydrated.
Other skin injuries, like cuts or bug bites, can also create inflammation and scar tissue that restricts your movement and causes pain. Gloves and closed-toes shoes are your best choice to stay pain free while gardening.
General Guidelines to Reduce Injury
In addition to design changes and innovations for comfort, implementing general guidelines for injury prevention is crucial for maintaining orthopedic health while gardening. These guidelines encompass practices such as tool maintenance, workspace organization, and taking regular breaks to prevent overexertion and repetitive strain injuries.
Keep Your Tools Sharp: Sharp gardening tools require less force to use, reducing the risk of accidents and strain on the body. Regularly sharpening blades and maintaining tool integrity can enhance efficiency and safety while gardening.
Organize Your Workspace: Creating a centralized workspace for gardening tasks can streamline the gardening process and reduce the risk of accidents and injuries. By keeping tools and supplies organized and easily accessible, gardeners can minimize unnecessary movements and maintain ergonomic positioning.
Pathway Maintenance: Keep garden pathways clear of obstacles, debris, and uneven surfaces to create a safe and accessible environment for movement and prevent accidents. Consider using materials such as mulch or gravel to provide a stable walking surface that reduces the risk of slips and falls.
Take Designated Breaks: Engaging in repetitive gardening tasks for extended periods can lead to overuse injuries and fatigue. Taking designated breaks allows the body to rest and recover, reducing the risk of strain and injury while promoting overall well-being.
Whether setting a timer with your watch or task-chunking your gardening, these can be strategic times to make sure you’re drinking enough water.
Additional Assistive Devices for Gardening
In addition to the strategies and innovations outlined above, there are numerous other ideas and techniques, there are more tools than every to help you navigate the garden if you’re injured.
Assistive Devices such as long-handled reachers or grabbers can be particularly useful for accessing plants, tools, or materials that are out of reach without having to strain or overextend the body. Some examples include:
Ergonomic Trowel: Fiskars Ergo Trowel
- The Fiskars Ergo Trowel is designed with an ergonomic handle that fits comfortably in the hand, reducing wrist strain and fatigue during digging and planting. It features a rust-resistant stainless steel blade for durability.
Ergonomic Pruners: ARS HP-VS8Z Signature Heavy Duty Pruner
- These pruners feature ergonomic handles with a contoured grip that reduces hand and wrist fatigue during pruning tasks. They have sharp, precision-ground blades made from high-carbon steel for clean cuts.
Ergonomic Garden Hoe: Radius Garden 205 Pro Ergonomic Stainless Steel We
- The Radius Garden Weeder is designed with an ergonomic handle that provides a comfortable grip and reduces hand and wrist strain while weeding. It features a durable stainless steel blade with serrated edges for easy cutting through soil and roots.
Stretches for Feel Good Gardening
Gardening offers a multitude of benefits for physical, mental, and emotional well-being, and understanding a bit about how your garden set up and backyard activities influence your bones and joints can help you stay healthy this Summer.
If you feel particularly strained, sore, or fatigued after early season gardening, make it a point to add a separate and focused workout to your week. Building up strength in your core, back, and legs can set your body up for better success while gardening.
The other additional areas to focus on for Feel Good Gardening:
- Ankle & Hip Mobility to help you squat down
- Chest and Neck stretches (your pectoralis and trapezius muscles) to counter the forward leaning
- Lat Stretches to give you flexibility to reach overhead
- Thoracic Mobility exercises and Hamstring stretches to reduce the strain on your lower back when bending over
By implementing design changes, utilizing innovative solutions, and following general guidelines for injury prevention, gardeners can cultivate thriving gardens while preserving their musculoskeletal health for years to come.
Share your Gardening comfort tips and questions in the comments. Whether you’re a seasoned gardener or just starting out, incorporating these practices into your gardening routine can help you enjoy all the joys of gardening while minimizing the risk of orthopedic injuries.
- “Green Thumbs Can Save Their Joints with Right Tools and Techniques.” Johns Hopkins Medicine, www.hopkinsmedicine.org/health/wellness-and-prevention/green-thumbs-can-save-their-joints-with-right-tools-and-techniques.
- “Gardening for Health: How to Prevent Injuries While Gardening.” Harvard Health Publishing, www.health.harvard.edu/blog/gardening-for-health-how-to-prevent-injuries-while-gardening-201604299539.
- “The Therapeutic Benefits of Gardening.” American Horticultural Therapy Association, ahta.org/content/therapeutic-benefits-gardening-0
