{"id":12401,"date":"2020-06-15T18:56:00","date_gmt":"2020-06-15T22:56:00","guid":{"rendered":"https:\/\/dev.physioextra.ca\/en\/health-tips\/garden-safely-smart-habits-to-avoid-injury-2\/"},"modified":"2025-11-05T16:28:51","modified_gmt":"2025-11-05T21:28:51","slug":"garden-safely-avoid-injury","status":"publish","type":"post","link":"https:\/\/physioextra.ca\/en\/health-tips\/garden-safely-avoid-injury\/","title":{"rendered":"Garden Safely: Smart Habits to Avoid Injury"},"content":{"rendered":"<h2 style=\"text-align: left;\">1. Choose the right tools<\/h2>\n<p style=\"text-align: left;\">Think like Inspector Gadget \u2013 equip yourself wisely! Proper tools help reduce awkward and straining movements:<\/p>\n<ul style=\"text-align: left;\">\n<li>A long-handled weeder to avoid bending over.<\/li>\n<li>A wheelbarrow to lighten heavy loads.<\/li>\n<li>Knee pads to protect your joints.<\/li>\n<\/ul>\n<p style=\"text-align: left;\">These simple accessories can make a big difference in preserving your joints.<\/p>\n<h2 style=\"text-align: left;\">2. Watch your posture\u2026 just like at the gym!<\/h2>\n<p style=\"text-align: left;\">Gardening can be as demanding as a workout! Apply the same biomechanics principles you would at the gym:<\/p>\n<ul style=\"text-align: left;\">\n<li><strong>Keep your back straight.<\/strong> Align your head, shoulders, and hips. When digging, use a lunge stance (one foot forward, knees bent) rather than bending your torso.<\/li>\n<li><strong>To lift a load:<\/strong> spread your feet, bend your knees, keep your back straight, and push with your legs. Make sure your nose stays centered between your feet to avoid twisting your back.<\/li>\n<\/ul>\n<p style=\"text-align: center;\"><img loading=\"lazy\" decoding=\"async\" style=\"height: auto; max-width: 100%; width: 260px; margin: 10px auto 0px; display: block;\" src=\"https:\/\/physioextra.ca\/wp-content\/uploads\/position-lever-physioextra.png\" alt=\"lifting posture\" width=\"260\" height=\"390\" \/><br \/>\n<em><span style=\"font-size: 12px;\">Image generated with ChatGPT<\/span><\/em><\/p>\n<h2 style=\"text-align: left;\">3. Break up the work<\/h2>\n<p style=\"text-align: left;\">There\u2019s no need to do it all at once! Injuries often occur when undertrained muscles are overused.<\/p>\n<ul style=\"text-align: left;\">\n<li>Divide tasks into shorter steps.<\/li>\n<li>For stubborn roots, cut them instead of yanking forcefully.<\/li>\n<li>Take regular breaks: about 5 minutes every hour to hydrate, rest, and release tension.<\/li>\n<\/ul>\n<h2 style=\"text-align: left;\">4. Switch up positions and movements<\/h2>\n<p style=\"text-align: left;\">Repeating the same motions or staying in one position too long puts unnecessary strain on your muscles and joints.<\/p>\n<ul style=\"text-align: left;\">\n<li>Alternate between squatting, bending, standing, and walking.<\/li>\n<li>Change tasks regularly to use different muscle groups.<\/li>\n<\/ul>\n<h2 style=\"text-align: left;\">5. Listen to your body<\/h2>\n<p style=\"text-align: left;\">Feeling discomfort, pain, or an old injury flaring up? That\u2019s a warning sign not to ignore.<\/p>\n<ul style=\"text-align: left;\">\n<li>Reduce the intensity of your effort.<\/li>\n<li>Adjust your movements following the tips above.<\/li>\n<li>If pain lasts more than 3 days or limits your activity, <a href=\"https:\/\/physioextra.ca\/en\/service\/physiotherapy\/\" target=\"_blank\" rel=\"noopener\">consult a physiotherapist<\/a>. Better safe than sorry!<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>1. Choose the right tools Think like Inspector Gadget \u2013 equip yourself wisely! Proper tools help reduce awkward and straining movements: A long-handled weeder to avoid bending over. A wheelbarrow to lighten heavy loads. Knee [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":11952,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[539,456,537],"tags":[],"class_list":["post-12401","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-back-pain-2","category-physical-health-and-sports","category-physical-health-issues"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v27.3 (Yoast SEO v27.3) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>Garden Safely: Smart Habits to Avoid Injury | PhysioExtra<\/title>\n<meta name=\"description\" content=\"Discover smart gardening habits to prevent injuries and enjoy pain-free outdoor work with these essential tips from PhysioExtra. 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