Well its May 2020, the sun is shining, the lawn looks great after being cut but there's just one problem.......Lockdown!!
I've seen many folk in the Alfreton area becoming "born again" gardeners whilst they're confined to home, and to be honest, we've been asked to help a lot of people who are injuring themselves with their new found enthusiam. So far this week, we've had three calls from people in severe back pain ,four shoulder injuries and a chap whos knees have swollen up after kneeling to sort his borders. All admitted that they don't normally like gardening but with the beautiful weather and having more time on their hands they got carried away and are now receiving help online through our popular video consultations.
So without further ado - here's some tips to reduce the risk of aches and pains.
1. Warm Up Before Starting
I dont mean go for a run beforehand, but just warm your muscles up by going for a brisk walk around the garden to get the blood flowing and do a few simple stretches to get the muscles ready for action
2.Cool Down When Finished
Similar to tip 1, its really helpful to taper off your activity towards the end of the session. Finish off with a very easy, light job and then repeat some more gentle stretches.
With the longer days, and nicer weather, it’s tempting to stay outside and do long sessions but this could lead to overworked and over strained muscles and joints. There's plenty of time so spread your jobs out evenly over the days, evenings and weekends.
4.Keep Changing Position
Keep varying the activity and changing position and therefore sharing the load on different muscle groups.
Keep having breaks and if you've been spending time bent over, make sure you stand up straight and then do some leaning backwards to stretch your spine into the opposite position.
5.Try and reduce bending and twisting
Bending and twisting whilst digging seems to be a key trigger for acute back pain. Plan your work to avoid it as much as possible and use your legs / feet to move rather than just twisting your spine. Try and keep things close so that you're not having to stretch and reach for things at the same time.
6.Lift with your Knees
When lifting , make sure to bend your hips and knees to help support your back. Hold what ever you're lifting close to your body and don't be afraid to ask a member of your household to help you if something feels too heavy
If despite all the above you still manage to injure yourself, don't panic we are here to help. Despite the lockdown we are still available to help you via online consultations. You can still get a diagnosis, advice and a personalised exercise regime all from the comfort and safety of your own home.
You can book same day appointments here Book An Appointment
Tim's Top Tip
My number one tip is to keep varying the activity and changing position and therefore sharing the load on different muscle groups. Most injuries are caused by overloading the tissues and this is the easiest way to avoid it.
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