Health Information
There is no substitute for getting proper care for an injury or to have a clinical exam to evaluate something painful, however, there are aspects of basic care that are helpful for all to know. The information here is not intended to replace a visit to a medical professional.
Gardening is a healthy hobby – you’re outdoors, you’re active, and you’re doing something you like. But without proper tools and techniques, overuse injuries from gardening and yard work could have you feeling pains and strains.
Here are some basic tips will help prevent injuries like carpal tunnel syndrome, elbow and shoulder pain, and back strain.
Proper tools
- Invest in ergonomically designed tools – trowels, hand rakes, pruning sheers and other hand tools are now designed for less strain and better fit. Look for sheers, loppers, and other cutting tools with ratchet systems that require less strength and work more efficiently.
- Bring the work up to your level – consider a potting stand or use a waist-high table or counter to re-pot or prepare plants.
- If you are standing at a potting table for a long time, step one foot up on a low step stool to help reduce back strain. Alternate legs every few minutes.
- A self-propelled lawn mower or tiller can help you get good exercise without the strain.
- If possible, adjust the handle height of your lawn mower so that you are pushing with your arms bent at a right angle to avoid back shoulder and back strain.
Good Technique
- Reposition your body when moving plants, tools, bags of potting soil or other material, or watering cans. You can reduce the risk of back injury by not twisting your body while holding something heavy or even while reaching for light objects repetitively. Move your feet and change your position, instead.
- Lift with your legs and know your limit. Don’t bend from the waist to pick up bags of soil, fertilizer, or grass seed. If you are comfortable lifting them, bend at the knees, firmly grasp the package, and then rise with your back straight as you stand. And have someone help you move them if they are too heavy.
- Use a garden cart to carry heavy materials.
After Gardening
- Ice can help reduce pain and swelling if you are feeling pain in a joint like your wrist or shoulder or your back. Keep ice on for 15 – 25 minutes.
- Consult your doctor if pain is persistent or interferes with daily activities. A pain that won’t go away or becomes worse rather than better, could indicate an injury that needs attention.
Copyright Generations Physical Therapy 2001, 2005
Ligaments are bands that attach bones to bones, holding together and supporting your joints. They are what stabilizes a joint when it reaches its maximum point of normal movement. When a joint is stressed beyond the natural range of movement, the inelastic ligament can tear. This tearing is called a sprain.
How Bad is It?
The severity of a sprain is based on the amount of damage done to the ligament.
- Grade I Sprain: When a single ligament is partially torn. This causes pain but no instability.
- Grade II Sprain: When a ligament is completely torn. Another also may be partially torn. This causes pain, substantial swelling, and mild or moderate instability.
- Grade III Sprain: When the complete tear of one or more ligaments causes significant swelling and instability, and the pain is significant enough to prevent bearing weight.
Ankle Sprains
The ankle joint is formed by the two long bones of the lower leg (tibia and fibula) and the major bone in the foot (talar). Most ankle sprains are caused by injury to the ligament that connects the talar bone and fibula.
You aren’t alone
Over 2 million people in the US suffer from ankle ligament trauma every year. Over half of these injuries are severe ligament sprains. That’s one sprain for every 10,000 people each day!
How it happens
75% of all ankle injuries are sprains and most of these are caused when your ankle rolls out.
Some sports cause more ankle injuries than others. Sports that involve redistributing of weight from one leg to another, like soccer or basketball, make you more susceptible to ankle sprains.
The leg you lead with, your dominant leg, is more than twice as likely to be one the ankle sprain happens to.
Women have a greater risk of ankle injury.
Good News
- Ankle sprains are not caused by a foot that turns in or out
- Ankle sprains are not caused by joint laxity, or the flexibility of your joints
- Ankle sprains are not caused by the type of shoe or boot you wear
Take care of it
Rehabilitation and proper care of sprains is important to healing more quickly, regaining strength, and reducing the risk of re-injury. By starting treatment early, the effects of the sprain are minimized.
Getting started with rehabilitation early dramatically improves the return to original strength and speed, faster and more completely.
Complete your physical therapy. Feeling better is great! But you need to be sure that you are healed. Don’t give up rehabilitation until your therapy is complete – otherwise you may set yourself back and increase your chance of re-injury.
By wearing a proper brace, you can reduce your chance of re-injury in the future. We’d be happy to provide you with information on proper braces and wrapping techniques.
Keep up with a home therapy program if you receive instruction to do so. It gives you the power to get your ankle closer to its original condition.
Copyright Generations Physical Therapy 2001, 2005
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