Fall is a beautiful season filled with vibrant colors and cooler temperatures. However, it also brings a variety of outdoor chores, such as raking leaves, cleaning gutters, and preparing gardens for winter. These activities can be physically demanding and, can lead to injuries. As a physical therapist, I see many patients each fall who suffer from back strains, and other injuries related to fall yard work. Here are some tips for preventing injuries with fall activities.

1. Warm Up Before You Start

Just like any physical activity, it is essential to warm up before starting your yard work. A proper warm-up increases blood flow to your muscles improves flexibility, and reduces the risk of injury.

Action Step:

• Spend 5 minutes performing light exercises such as mobility exercises with the joints/muscles you will be using for the activity.
• Focus on warming up the major muscle groups you’ll be using, including your back, shoulders, and legs.

2. Work on Body Mechanics

Using proper body mechanics is crucial to preventing injuries while performing yard work. Pay attention to your posture and movements to minimize strain on your muscles and joints.

Action Step:

• When raking, keep your back straight and use your legs to shift your weight.
• Use your legs to do the heavy lifting.

3. Vary Your Movements

Repeating the same movements for an extended period can lead to muscle fatigue and overuse injuries. Varying your tasks and movements can help distribute the workload more evenly across your body.

Action Step:

• Alternate between different tasks, such as raking, bagging leaves, and trimming bushes, to avoid overworking specific muscle groups.
• Switch hands regularly when raking or using other tools to balance the workload between both sides of your body.
• Takes breaks, or schedule activities in segments of work at a time.

4. Stay Hydrated and Nourished

Even in cooler weather, physical activity can lead to dehydration. Staying hydrated and maintaining your energy levels are essential for preventing fatigue and injuries.

Action Step:

• Drink plenty of water before, during, and after yard work. Avoid sugary or caffeinated beverages, which can contribute to dehydration.
• Eat a balanced meal or snack before starting to ensure you have the energy needed for physical activity.

5. Seek Professional Advice for Persistent Pain

If you experience persistent pain or discomfort after yard work, it’s important to seek professional advice. Ignoring pain can lead to more serious injuries over time.

Action Step:

• Consult a physical therapist if you have ongoing pain or difficulty with movement. A professional can assess your condition, provide treatment, and recommend exercises to improve strength and flexibility.
• Don’t hesitate to get a medical evaluation if you suspect a more serious injury, such as a sprain or fracture.

Preventing Injuries with Fall Activities

Yard work is an integral part of fall maintenance, but it doesn’t have to result in injuries. By warming up properly, using correct body mechanics, choosing ergonomic tools, taking breaks, varying your tasks, dressing appropriately, staying hydrated, and seeking professional help when needed, you can enjoy a safe and injury-free fall season. If you need personalized advice or have specific concerns, don’t hesitate to reach out to a physical therapist. We’re here to help you maintain your health and well-being throughout all your seasonal activities.

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