By Irene Maslowski
KESSLER INSTITUTE FOR REHABILITATION OFFERS TIPS TO AVOID INJURY
Gardening and yard work are usually considered either a dreaded chore or a labor of love, but they are also a potential source of aches, pain and injuries.
“Digging, raking, shoveling, bending, lifting and carrying are strenuous activities,” said David Cummings, PT, Clinical Specialist, at Kessler Institute for Rehabilitation (www.kessler-rehab.com). While yard work can be good exercise, it’s important that individuals of all ages take precautions to avoid injury. This includes stretching, using proper body techniques and working with the right tools.”
To help minimize the risk of injury and enjoy working outdoors, Kessler Institute, a national leader in the field of physical medicine and rehabilitation, offers the following tips:
• Always start by doing some simple stretching and warm-up exercises to loosen your muscles and increase circulation.
• Bend from the knees and keep your back straight, particularly when lifting things or putting them down — whether it’s a small plant or heavy bags of mulch.
• When moving items, turn your whole body in the direction you are headed, rather than twisting your back.
• Use the right tools in order to get the job done. Choose those that are lightweight, particularly ones that are ergonomically designed, or have rubber handles. Gardening tools with longer handles or extenders can help to reduce the need to bend when picking up leaves or pulling weeds.
• Use a wheelbarrow or cart to move heavy bags or flowerpots and bring them to the spot where they are needed to avoid additional lifting and carrying. Consider purchasing smaller bags of soil or mulch as opposed to larger, heavier ones.
• To protect your knees, wear knee pads or use a kneeling pad or seat on wheels.
• When digging, weeding, cutting or pruning, switch hands frequently to avoid excessive repetitive motions.
• Plant after a rainfall as the soil will be less resistant and easier to dig into.
• Change your body position and take frequent breaks to avoid fatigue. Drink plenty of water to stay hydrated.
• Wear sunscreen and a hat to avoid sun exposure and be aware of the risks of heat stroke and other weather-related complications.
“Perhaps most important is for individuals to pace themselves and not attempt to do too much at one time,” suggests Cummings. “Just as it takes time for gardens to grow and yards to look their best, we need to allow proper time to get the job done safely.”
About Kessler Institute for Rehabilitation. Kessler Institute for Rehabilitation, the nation’s largest single rehabilitation hospital, is one of only five federally-designated Model Systems in the nation for the treatment and research of both spinal cord and brain injuries. That same level of quality care and innovative treatment is distinguishes its programs for stroke, amputation, neurological diseases, cardiac recovery, orthopedic and musculoskeletal rehabilitation. Ranked as one of the top two rehabilitation hospitals in the nation and best in the East by U.S.News & World Report, Kessler has three hospital campuses located in West Orange, Saddle Brook and Chester, N.J., and more than 80 outpatient centers throughout the state. For more information, visit www.kessler-rehab.com.

