Theme of the Month: Gardening tips to avoid injury |
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The state-of-the-art equipment for lawn and leaf management can help turn the average homeowner into a lawn specialist overnight. But the use of weed trimmers, leaf blowers and hedge clippers has also been sending many do-it-yourself landscapers to their chiropractor or even the local emergency room. The doctors at Greater Rochester Chiropractic warn that using this equipment can result in back and neck pain, as well as overuse injuries of the shoulder, elbow, forearm and wrist. "The repetitive motion that your body undergoes when using such equipment can bring on a whole host of mechanical problems within the body," says Dr. Leslie Lange. "It is essential to operate your equipment properly, both from a biomechanical, and safety standpoint." Tips on safely using your outdoor equipment Our chiropractors offer the following tips to help you enjoy a productive day in the yard: 1. Regardless of what piece of equipment you are using, make sure it has a strapñand that you use it. Place the strap over your head and onto the opposite shoulder. This will help balance your center of gravity. 2. Be sure to switch the side on which you are operating the equipment as often as possible, and alternate your stance and motion frequently to balance muscles being used. 3. Take frequent breaks from the activity of the day. Muscle fatigue may be felt when using any of these devices for an extended period of time. 4. Consider electric-powered items, especially if you experience pain, as they tend to be much lighter than their engine-powered counterparts. 5. When picking up or putting down your equipment, be sure to bend from the knees, keeping your back straight. Keep the object close to your body, as you lift, not at armís length. "While it is critical that you operate your yard equipment safely, it is equally important that you prepare your body for the work you are about to do," explains Dr. Lange. "Be sure to include a warm-up/cool-down period that involves stretching to help avoid injury. A reasonable warm-up period for most people is 10-15 minutes of modest activity, even a walk, before strenuous work begins." Beginning any new or different activity would require a similar warm-up period, for example, going from pushing a lawn mower to raking or shoveling. Transitioning slowly into new activities allows muscles, tendons and connective tissues to ëloosen upí which minimizes risk for overuse injuries. And as we get older, those transition times will get longer and longer. Simple stretches for everybody. Before stretching,there are a few tips to keep in mind. Breathe in and out slowly through each stretching exercise until the muscle is stretched to its furthest point. At that point, hold your breath in. When you relax, breathe out. Stretch gently and smoothly. Do not bounce or jerk your body in any way and stretch as far as you can comfortably. You should not feel any pain. Following are a few easy stretches for getting the most out of the time you spend in the yard. 1. Stand up and prop your heel on a back door step or stool with your knee slightly bent. Bend forward until you feel a slight pull at the back of the thigh, called the hamstring. You may need to stabilize yourself by holding onto a garage door handle or sturdy tree branch. Hold the position for 20 seconds, and then relax. Do it once more, and then repeat with the other leg. 2. Stand up and put your right hand against a wall or other stable surface. Bend your left knee and grab your ankle with your left hand. Pull your heel toward your buttocks to stretch quadriceps muscle at the front of your thigh. Hold that position for 20 seconds, relax and do it again. Repeat with the other leg. 3. Weave your fingers together above your head with your palms up. Lean to one side for 10 seconds to stretch the side of your upper body, then reverse. Repeat 2-3 times. 4. Hug yourself: Wrap your arms around yourself after letting your breath out and rotate to one side, as far a you can go. Hold 10 seconds, then reverse. Repeat 2-3 times. . Book an appointment: (585) 442-3220 |
Chiropractors specialize in the care of bones, nerves, muscles and connective tissues. |
