We have just bid farewell to those precious summer days and no wonder we are all excited about beautiful fall foliage coming ahead. As season changes, we have many activities and chores to plan. Fall comes with another fun activity of racking leaves, bagging and cleaning the yard.
Fall cleaning may look simple however it also can trigger unexpected pain. If you are not someone who exercises frequently, you are at risk of pain and injuries.
Four common injuries to avoid during this fall clean up
- Shoulder and elbow sprain/ strain injuries.
- Delayed onset muscle soreness due to repetitive sweeping and racking
- Low back pain due to frequent bending, lifting during bagging and cleaning
- Risk of knee injuries, for e.g., sudden twisting of knees while lifting and handling the baggage and the load.
Few tips to avoid pain and injuries during this fall clean up
- Maintaining a good posture.
Comfortable shoes and clothing helps you relax. Avoid bending over and reaching too far. Stay away from repetitive twisting. Use an appropriate rake handle according to your height. Standing in one position places more stress on spine. Use the rake handle in several direction by shifting your one foot slightly forward.
- While bagging and loading, start with small loads
Keep your back straight and bend at your hips and knees. Position yourself so that your knees stay behind your toes when you squat. Keep the load close to you during lifting and transferring it. Take frequent small breaks, stay hydrated and change your stance and position as needed.
If you have a larger backyard you can plan it out and break the activity into two-three sessions rather than completing it in same day. You can also start with a little warm up, for e.g. you can go for a 15 min walk and by the time you return back you body is well prepared to start the with the task. Once your activity is completed for the day you can end it comfortably by doing simple stretches that you are familiar with or simply rest for some time.
It’s normal to have little muscle soreness after such chores. However if your soreness last more than two days then it’s recommended you plan a visit with your physiotherapist. We are here to help you recover and make sure you don’t injure yourself this season. Let this beautiful fall season bring lots of fun and excitement to you and your to your family.
Written By: Bimala Odari PT, Physiotherapist