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.
- Stretch before you start.
- Warm up those muscles and joints. This helps prevent injury and reduce soreness at the end of the day.
- 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.
- Vary your Gardening activity.
- Use the 30-minute rule. Never stay in the same position for greater than 30 minutes.
- Ground level tasks, like weeding or planting out garden beds, should be done kneeling.
- Don’t bend from the waist.
- Wide garden beds should be stepped into rather than leaning into from the edge.
- When shovelling actually move your feet to change the direction rather than twisting your body.
- Use a wheel barrow for lifting heavy items. Make sure the tyre of the wheel barrow is pumped up.
- 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