Remember, It's Not the Leaf-Raking Olympics

(Hamilton Spectator)

As kids, we raked leaves so we could jump in a giant pile of them. As adults, we rake to keep our yards neat.

But keep in mind that end-of-season garden activities can be physically taxing and even cause injuries for some.

As a physiotherapist, I see patients who have overdone it in the garden and are paying the price with strains, sprains and muscle spasms. But you can generally avoid these troubles with a little preventive medicine.

First, do some stretching to warm up your muscles and increase blood circulation.

The more loose and limber your muscles are, the less chance there is of straining them.

So spend five or 10 minutes slowly and gently stretching your arms, legs, back and neck. A brisk walk around the block is also good.

Next, keep in mind you are not trying out for the leaf-raking Olympics. Pace yourself and do as much as you feel comfortable doing.

If your muscles start to hurt, that's your body telling you to take a rest. It's better to avoid day-long marathons by breaking the task down into smaller one or two-hour time blocks, particularly if you lead a generally sedentary life.

While you're raking, digging or lifting things, it's essential to use the correct body position and technique if you want to avoid hurting yourself.

Don't bend at the waist, don't twist your body, and don't reach with your shovel or rake. Work directly in front of you. If you need to bend over, you can kneel or work in a crouch, while changing position frequently. Keep your back straight and your arms close to your sides so you're not working with locked elbows.

Although some people like to use a chair or small stool to work from, I don't recommend it, although you might keep one nearby to help you get up and down. Use a thick kneeling pad to take the pressure off your knees and be sure to balance your weight equally when kneeling or standing, to avoid straining your hips and spine.

If you still end up with aches and pains, there are things you can do to make yourself more comfortable. Ice packs will help decrease swelling in the affected area. Wrap a small bag of frozen peas in a towel and apply to the affected area for 15-minutes intervals. Next, relax in a hot bathtub to increase blood circulation to the same area.

Finally, don't just retire to the couch until the soreness goes away.

Engage in some form of active rehabilitation that will improve your flexibility. This will soothe existing pain and reduce the chance of it recurring.