INTERESTING
Autumn is here and we get to enjoy all the fun activities associated with the fall season. My favorite fall activities include apple picking, pumpkin carving, hay rides and of course the beautiful fall foliage with the abundance of beautiful colors. With this beauty comes the often unwanted task of raking leaves! Speaking from personal experience this seemingly harmless task can result in unwanted injury. One of the most common complaints we as physical therapists often see this time of year is low back and shoulder pain after raking. The good news is that there are some things we can do to help reduce the risk of injury. Below are some tips that could help make your raking experience a little less painful.
1. Dress Appropriately: make sure you are dressed in proper clothing. Wearing long sleeves, and pants as well as gloves and supportive shoes. This can help protect you from sharp sticks, thorns and blisters. It will also protect against ticks which are also prevalent this time of year.
2. Warm up before heading out: take 5-10 minutes to warm your body up prior to raking. Some easy stretches could include shoulder circles, standing calf stretches, single knee to chest, lower trunk rotation or even going for a short brisk walk. This will help to get the blood flowing and warm up those muscles and hopefully decrease the possibility of straining a muscle.
3. Use the right raking tool: when raking make sure that the rake is the appropriate height for you and that it is tall enough so that you do not have to bend over. Using a rake that is too short or tall for you can result in poor posture. Also make sure that the rake is not too heavy for you. If you decide to use a leaf blower it is important to use the strap that comes along with it. This will assist in the task and lessen the stress placed on your arms. Use gloves to help support your grip as well.
4. Break up the task into increments: You can stretch out the task over 2-3 days to prevent prolonged repetitive strain on your back and shoulders. You can even make the piles one day and then pick them up the next. Doing this will help to prevent fatigue and help ensure you maintain good body mechanics.
5. Use Proper Body Mechanics: Just as with any form of exercise, it is important to use proper form when raking leaves. Maintaining proper posture when raking is the goal. To do this try and keep your legs slightly bent with one foot in front of the other to help evenly distribute your body weight and reach with your arms, not your back! Try switching hands frequently to avoid repetitive strain on your muscles. When lifting leaves use your legs, keeping your back straight and bending with your knees. Stand slowly while keeping that back straight. Remember to avoid overfilling those bags especially when the leaves are wet and heavy.
6. Use a Tarp: To limit repetitive bending and stress on your low back try raking the leaves onto a tarp. The leaves are lightweight and you can pull the tarp to assist in moving the leaves.
So good luck with raking those leaves! Remember that is better to try and prevent injury then treating it later on. Hope you find some of these tips helpful. Enjoy the rest of the fall season!
Resources:
Cleveland Clinic: How to Rake Leaves Without Hurting Your Back
Mangiarelli Rehabiliation: Autumn Injury Prevention Tips
