Physio-4 Therapies for Gardening

Gardening is a relaxing and rewarding activity, but it can lead to injuries and sore muscles if done without proper preparation and care. To get the most out of your time in the garden and avoid common aches and pains, begin and end your gardening routine with a gentle warm-up and stretching. If pain arises during or after gardening, consult your physiotherapist for help.

Follow these Physio-4 Therapies for Gardening to prevent injury, alleviate pain, and enjoy gardening while staying active for life.

#1. Begin with a Warm-Up

Start with light tasks like easy raking or a brisk walk to warm up your muscles. Follow this with stretches for your back, legs, neck, hands, and fingers to reduce the risk of strain or injury. Your physiotherapist can recommend stretches tailored to your gardening activities.

#2. Focus on Posture and Body Mechanics

When sweeping or raking, move your feet instead of twisting your trunk or over-reaching. When lifting heavy bags or pots, bend your knees, use your legs, keep your back straight, and hold items close to your body. This reduces strain on your back and minimizes injury risk.

#3. Use Ergonomic Tools and Techniques

Work close to the ground for tasks like planting, weeding, or troweling. Use knee pads to reduce pressure on your knees, and ensure your pruning or sawing tools are sharp to reduce workload. Select tools with long handles to minimize the need for reaching or bending.

#4. Pace Yourself

Gardening can be physically demanding, so take regular breaks and stretch to stay limber. Alternate tasks to engage different muscle groups and prevent overworking specific areas. Repeatedly using the same muscles can lead to pain or injury, so switching up your activities is key.

Physiotherapists are highly trained, university-educated professionals who specialize in treating movement-related issues. They provide expert care for orthopedic injuries, workplace and sports-related pain, as well as cardio-respiratory and neurological conditions.

Physiotherapies, Melbourne’s trusted experts in physical health, are here to help you stay active and enjoy your gardening passion safely. Learn more or book an appointment at www.physiotherapies.com.au.