For those wishing to avoid over-use injury or those suffering from
arthritis, we are passing along some helpful hints from the Cooperative
Extension Office and the Arthritis Foundation.
Gardening can be a great exercise and stress reducer when done
correctly. In fact, gardening is an excellent activity for maintaining
joint flexibility, range of motion, and quality of life. However, it
is important not to overuse or strain the joints or muscles while doing
so.
Make sure to stretch and warm-up muscles and joints before gardening. Work during the time of day that you feel best. For example, if
you feel stiff in the morning, then save gardening activities for the
afternoon. Avoid working in the same position or doing the same
activity for long periods of time. Switch tasks every 30 minutes or so
and take 15 minute breaks every hour. Taking periodic stretch breaks
can also ease tension and reduce stiffness.
|
Lift objects by bending at the knees instead of bending the back. Hold
items close to your body to reduce stress on joints. Use ergonomic
tools that have long or extendable handles to avoid bending or
stooping. When needed, use raised beds to avoid bending.
Maintain good posture at all times. This keeps joints and muscles in
their most stable position. Poor posture can put tension on muscles
and joints and lead to unnecessary pain. If you must work close to the
ground, place only one knee on the ground and keep your back straight.
Or even better, when possible, use a stool or kneeling pad.
|
Avoid pinching, squeezing, or twisting motions. Avoid activities or
tools that put direct pressure on fingers or thumbs. (If you must
pinch, for weeding etc., make sure to stretch fingers and hands
frequently during activity). Widen tool handles with foam tubing or
grip tape to make them easier to grasp or purchase tools with ergonomic
handles.
|
 Don't stop gardening....it is beneficial both physically and
spiritually. Give back to the earth and to yourself by communing with
nature! If you have encountered problems in the past due to arthritis
or tendinitis remember to follow our helpful hints. Continue to enjoy
this wonderful activity by stretching before you begin gardening; use
proper tools and posture throughout your chores; and finally, to reduce
swelling and inflammation, which in and of itself causes pain, ice the
affected/problem areas when finished.
|
