Prevent Aches And Pains When Raking Leaves - Albert Einstein Healthcare Network

Main Category: Pain / Anesthetics
Also Included In: Rehabilitation / Physical Therapy;  Sports Medicine / Fitness
Article Date: 07 Nov 2008 - 3:00 PDT

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Raking leaves is a great workout, unless you end up with aches and pains. Many of us who are eager to rake our leaves may overdo it and end up with a backache or a repetitive-strain injury, such as carpal tunnel syndrome or tendonitis. And, wet leaves can put people at risk for falls, so it's a good idea to remove them.

Before tackling your autumn leaves, there are some basic precautions to follow to help prevent injuries. Leonard Kamen, DO, a physiatrist (physical medicine and rehabilitation physician) and Clinical Director of MossRehab Outpatient Center in Northeast Philadelphia, offers the following safety tips:

Before Raking

- If you have any pre-existing health conditions, make sure you get an o.k. from your doctor or health professional.

- Warm up before doing any yard work. Cumulative injuries such as tendonitis or tennis elbow, happen when people overextend themselves on a job they tackle only once or twice a year. So it's important to stretch your upper-body, lower back and leg muscles before heading outside.

Raking

- Use appropriate equipment when working in the yard. Use tools that are ergonomically correct to place less strain on parts of your body. Adjustments can be made to existing tools, and there are local garden stores and catalogues that sell "wrist and back-friendly" gardening tools and accessories to prevent repetitive-motion injuries.

- Dress for the job. Wear sturdy footwear and loose-fitting clothing for comfort.

- Pace yourself by doing the work in 20 to 30 minute segments and take frequent breaks.

- Hold the rake handle close to your body to help maintain good posture while raking. Keep one hand near the top for better leverage and use your arms and legs more than your spine.

- Change sides frequently and avoid twisting from the waist. The tendency when we rake is to plant the feet in a fixed position and rake in several directions from that position. Instead, place one foot ahead of the other which allows you to shift forward and backward easily as you rake.

- If you use a leaf blower which is extremely noisy, protect your ears with ear plugs.

Bagging

Make sure to lift manageable loads when bagging leaves. Keep your back straight and use your legs to do the lifting. If you have to stoop, face the pile of leaves and don't twist as you lift.

- Avoid piling too many leaves into one bag, particularly if they're wet, since it will be heavy and cumbersome to lift.

- Consider composting your leaves which will be easy on your back and good for your garden.

- If you live in the suburbs, you may only need to get your leaves to the curb and a truck vacuums them up. Getting rid of leaves this way is much easier on your back.

When the job is done, it's a good idea to take a few minutes to cool down and do the same stretching exercises you did when warming up. And remember, don't be Superman or Superwoman. Stop at the first sign of pain, and if the job is too big, spread the job over several days, or get help from family or friends.

Source
Judy Horwitz
Communications Specialist
Albert Einstein Healthcare Network
http://www.einstein.edu