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Occupational, and Hand Therapy |
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To contact us: |
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Hands On Therapy 215 S. Perkins Road Stillwater, OK 74074 t 405.780.9919 f 405.780.9920 |
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Injury Prevention Tips |
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Gardening, a common summer time activity, can cause repetitive injuries if not done correctly. It is important to take precautions to avoid injuries. Gardening is made up of many repetitive activities such as weeding, digging, raking, lifting, gripping, stooping, squatting, etc. The nature of these activities places the avid gardener at higher risk for injury than those with a more stationary hobby. For those who work full time and garden in their off time, the risk of injury is even greater since the body doesn’t have time to recover between activities.
The repetitive nature of gardening places stress on the hands, wrists, elbows, neck, back, hips, knees and ankles. Poor posture and awkward positions only increase the stress to the body. Using proper ergonomics, good posture and performing warm up exercises prior to gardening can help prevent injuries.
There are numerous ergonomic tools for gardening available at home and garden stores and online. These tools are designed to place less stress on the body during use, thus, helping to prevent injuries. For the do-it-yourselfer, tool handles can be built up using padded tape called “Wrap N Grip” or foam pipe insulation. Another alternative is to wear padded gloves like those used by bikers or weightlifters. Any of these options will increase traction for gripping, decrease the amount of muscle force needed to grip, and decrease the stress and strain on the joints. Tools ideal for padding include rakes, shovels, trowels, pruning shears, and spray nozzles.
Periodic maintenance of tools can lessen the chance of injury. Shovels, hoes, trowels, and pruning shears require less muscle force to use if kept sharp. Tools with moving parts should be lubricated.
Simple modifications to help prevent injuries include:
▪ Stretch before and after gardening ▪ Change position frequently ▪ Keep work as close to your body as possible ▪ Avoid reaching ▪ Use light weight equipment ▪ Use step stools or ladders to avoid reaching overhead ▪ Use two hands when possible ▪ Avoid twisting the forearm ▪ Keep elbows slightly bent ▪ Avoid overexertion ▪ Keep wrists in neutral ▪ Avoid a tight sustained grip ▪ Take short breaks every hour ▪ Bend from knees instead of from your back ▪ Keep back straight ▪ Rotate activities Use padding under the knees when kneeling
If, despite your best efforts, you get a sprain or strain, use the “RICE” principle (rest, ice, compression, and elevation). Once injured, it is important to limit aggravating activities to avoid making the injury worse. If symptoms persist, your doctor may recommend a brace, prescribe an anti-inflammatory, and/or make a referral for physical or occupational therapy. For additional information contact Hands On Therapy at 405-780-9919.
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Gardening |
