As much we don’t want to admit that summertime is almost over, the chilly nights and changing leaves are a reminder that fall is just around the corner.
So . . . it’s time for raking, filling lawn bags and packing away the patio furniture. AND, it’s also time to get your body ready before this work “leaves” you with an injury.
Because autumn clean up involves a lot of bending, twisting and lifting, injuries can be common this time of year. In fact, according to the U.S. Consumer Product Safety Commission (CPSC), 38,000 Americans suffered leaf-raking injuries in 2012.
“In most cases, these injures can be avoided,” says David Ensign, ATC and Certified Strength and Conditioning Specialist with ATI Physical Therapy. “Most people tend to tackle these chores too quickly without proper stretching and lifting techniques. A few minutes of preparation and attention to the body can mean the difference between an enjoyable fall day and a visit to the emergency room.”
David recommends following these tips when tackling your autumn chore list:
Get Ready for Activity
Take a few minutes before, during and after activity to stretch your muscles (hold each stretch for ten seconds and repeat three times).
- Bend forward like you are going to touch your toes until you feel a comfortable stretch in the back of your legs and lower back.
- Raise your clasped hands overhead. Lean to one side until you feel a stretch on the side of your trunk. Repeat on other side.
- Place your hands on your hips. Lean back until you feel a stretch in the front of your hips and abdominals.
Protect Your Back, Neck and Shoulders
- NEVER bend and twist your back at the same time!
- Take frequent breaks if you are going to be bending forward for long periods of time.
- Keep your raking strokes short to reduce the risk of injury from overextension.
- Make sure your rake is properly sized for you. The risk of injury increases if it’s too short, too long, or too heavy.
- When raking, keep your back straight, and turn your whole body instead of twisting at the waist. Be sure to shift your weight between your legs.
- When lifting bags, lawn furniture or other heavy objects, make sure to tighten your abdominal muscles, bend with your knees and put pressure through your heels. Keep the load close your bellybutton and your body. Test an object’s weight by pushing it with your foot. If it seems too heavy, get help.
Other Clean-Up Culprits
- Hydration: It’s important to get enough fluids before, during, and after activity . . . even when it’s not hot outside. Dehydration can be more difficult to notice during colder weather, so be sure to drink before, during, and after activity.
- Ladder Usage: Make sure your ladder is the proper height for your activity, and always move the ladder rather than overreaching. Your bellybutton should not go past the sides of the ladder.
- Heat Illness: Autumn days can start off cool, then heat up quickly! Know the signs of heat illness: nausea, dizziness, headaches, confusion, fainting, fatigue, muscle cramps, pale skin, profuse sweating and a rapid heartbeat. If you experience these symptoms, get out of the heat and rest. If symptoms don’t subside, seek medical attention.
- Overexertion: Listen to your body. If you begin to feel pain, STOP! Take a rest and reintroduce yourself to activity slowly when the pain subsides
If you do feel pain, or suffer an injury following your autumn clean-up, contact any ATI Physical Therapy for a Complimentary Injury Screening.