Spring is here, and that means it’s time to get outside and tackle yardwork and gardening projects. But after months of winter rest, your body may need some extra preparation to handle the work without aches, pains or injuries. Follow these simple tips to get ready and stay safe!
Start slow and warm up: Before you begin yardwork or gardening, spend five to 10 minutes warming up your muscles. Walk around the yard, do light arm circles or stretch gently. Warming up increases blood flow and helps prevent muscle strains.Stretch the major muscle groups: Focus on your arms, shoulders, lower back, hips and legs. Simple stretches before and after activity can improve flexibility and reduce soreness. Hold each stretch for about 20 to 30 seconds without bouncing.Use correct lifting techniques: When lifting bags of soil, plants or heavy tools, bend at your knees and hips (not your back). Keep the load close to your body and avoid twisting while lifting. This protects your spine and reduces the risk of back injuries.Pace yourself: Break up yardwork into shorter sessions with breaks in between. Don’t try to do everything in one long stretch. Working in 20- to 30-minute increments with rest periods can prevent fatigue and overuse injuries.Stay hydrated: Even on cooler spring days, your body needs water when you’re active outdoors. Drink water before, during and after gardening to stay properly hydrated and help prevent muscle cramps.Wear proper clothing and protective gear: Choose gloves that fit well and shoes with good support and traction. Long sleeves, knee pads and a wide-brim hat can help protect against cuts, scrapes and sun exposure. Don’t forget the sunscreen!Avoid repetitive motion strain: Many gardening tasks involve repeating the same movement, such as raking, digging or pruning. Switch tasks often and change hand positions when possible. This reduces strain on joints and tendons.Listen to your body: Mild soreness can be normal after physical activity, but sharp pain, swelling or numbness is a warning sign. If something doesn’t feel right, stop and rest. Pushing through pain can make injuries worse.Cool down after activity: After finishing yardwork, take a few minutes to walk around and stretch again. Cooling down helps your muscles relax and may reduce stiffness the next day.Know common injuries and how to prevent them: Common spring yardwork injuries include lower back strain, shoulder overuse injuries, knee pain and wrist tendinitis. Proper warm-ups, good body mechanics and regular breaks go a long way in preventing these problems. If pain persists or worsens, consult a medical professional.
About Orthopaedic Associates of Central Maryland
Orthopaedic Associates of Central Maryland is a comprehensive orthopedic practice dedicated to helping patients stay active and pain-free. The group offers specialized care for back and neck conditions, joint pain, sports injuries and fractures, as well as joint replacement and minimally invasive procedures. Services include on-site physical therapy, advanced imaging and non-surgical treatment options. With multiple locations and a team of experienced orthopedic specialists, Orthopaedic Associates of Central Maryland provides personalized care focused on restoring mobility and improving quality of life.
Visit www.mdbonedocs.com for more information.
This article is sponsored by Orthopaedic Associates of Central Maryland. Disclaimer: This article is informational and not meant to provide any official medical advice.
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