Raking Leaves Safely
Autumn is one of my favorite seasons. The beauty of the leaves changing colors is mesmerizing. The only drawback is the yard work that goes along with it. It is important to remember that while raking is a necessity, it is also the source of many injuries and back pain. You can help prevent these problems by following these simple tips.
- Remember to warm up your muscles prior to starting. A quick walk around the block or marching in place for five minutes is all that is needed to get your blood flowing and will help them from becoming strained. Gentle stretches to the shoulders, back and neck will also be beneficial in preventing unnecessary tension to muscles.
- Choose the proper equipment to help avoid injury. The rake should be proportional to your height and strength to avoid injury. Rakes with padded handles will help prevent wrist strain and blisters. In addition to proper equipment, you should also wear proper footwear with slip resistant soles to avoid falls on slippery leaves and provide good support for your feet.
- While raking it is important to remember to pace yourself. Take frequent breaks approximately every 20 - 30 minutes to allow your muscles some time to rest. Drink water throughout the day to prevent dehydration.
- Proper positioning while raking leaves is also very important. Hold the rake close to your body while keeping hands close to top of the rake for better leverage. Use your legs to shift your weight instead of twisting at your waist. Bend your knees rather than your waist while picking up leaves to prevent stress on your back. If you feel any pain or discomfort in your muscles while raking take a few minutes to stretch to release tension.
- You should be able to comfortably lift bags of leaves without any difficulty, make sure they are not overfilled. While lifting bags, keep back straight, never twist your spine and use your legs for power.
- After the raking is completed, take time to cool down muscles. Perform gentle muscle stretches. Taking a hot shower can also help relax muscles.
Following these tips will minimize injury and injury to your muscles. Have a happy and safe autumn season.
Melissa Szasz, PTA
Physical Therapy Assistant
Medford