Spring is Coming and So Is Gardening!

We are here to help to prevent injuries.  PH 96703996

Elizabeth Street Sports and Spinal  Physiotherapy can help you with prevention , treatment and cure of any musculoskeletal , sprains, strains or spinal injuries that may occur whilst gardening.

We are a phone call away, each and every day you can contact us on 96703996.

Here are some tips to help avoid gardening injuries.

  1. Stretch before you start.
  • Warm up those muscles and joints. This helps prevent injury and reduce soreness at the end of the day.
  1. Make sure the area is free of dangers.
  • The tools, bags, seedling trays etc. need to be in a place where you can’t  trip over them.

  1. Vary your Gardening activity.
  • Use the 30-minute rule. Never stay in the same position for greater than 30 minutes.

  1. Ground level tasks, like weeding or planting out garden beds, should be done kneeling.

  • Don’t bend from the waist.

  1. Wide garden beds should be stepped into rather than leaning into from the edge.
  2. When shovelling actually move your feet to change the direction rather than twisting your body.
  3. Use a wheel barrow for lifting heavy items. Make sure the tyre of the wheel barrow is pumped up.
  4. Remember the safe lifting rules.
  • Firm footing with feet shoulder width apart.
  • Bend at the knees and hips, use the strong muscles of your legs to lift.
  • Good firm grip on the load.
  • Keep the load close to your body.
  • Straight back
  • Avoid twisting.
  • If you can’t tip it don’t lift it.

9.Remember the basic rules for safe working.

  • Heavy materials stored between waist and knee levels.
  • When possible work at benches built to waist height. Stand in     close to bench , don’t lean into the bench.
  • Ensure equipment is in good working order
  • Use aides such as wheel barrows , kneeling mats and appropriately sized tools for your strength and comfort.

10. Listen to your body. If it hurts , stop and call Elizabeth Street Sports and Spinal Physiotherapy on 96703996