S.M.A.R.T Gardening Tips

Planning on doing some gardening this spring? Follow these S.M.A.R.T tips to help prevent you from

getting injured. Happy Gardening!

STRETCH – BEFORE, DURING AND AFTER GARDENING

Once you feel a stretch, hold the position for 10 – 15 seconds – do not bounce or jerk. Repeat each stretch two or three times.

MOVE – TODAY FOR TOMORROW

Moving with your work – keep your work in front of and close to your body to avoid reaching and twisting. Lift with your knees bent, keeping your back straight

ADD IT UP – AN HOUR IS POWER

Add up all you do in a day and aim for a minimum of 60 minutes of movement every day.

REDUCE STRAIN – USE TOOLS THAT WORK FOR YOU

Keep your supplies within easy reach – consider using an apron with pockets

Use tools to reduce work – a wheelbarrow to transport supplies, an extended handle to reduce the reach, and

tools with good grips or ergonomic handles

TALK TO A PHYSIOTHERAPIST

Physiotherapists are able to help you to increase your mobility, relieve pain, build strength, and improve balance and cardiovascular function. Physiotherapists not only treat injuries, they also teach you how to prevent the onset of pain or injury that can limit your activity.

DON’T FORGET:

Work within your physical strength. Standard safe lifting loads are 64 lbs. (about 29 kg) for middle-aged men and 28 lbs. (about 13 kg) for women – but a ‘safe’ lift is less than this when the load is difficult to reach or an awkward shape

Pace yourself! Take a break, spread tasks over a period of time, and take time to recover between projects

Rotate tasks. Avoid over-use injuries by doing different activities throughout the day to reduce strain on major muscle groups and joints