Avoid lifting heavy objects by yourself.  Either get someone to help you or load them into a wheelbarrow or garden cart.

While lifting, keep the object close to you, carry it in front, and keep your back straight.  If you’re unable to do these things, the object is too heavy to lift on your own!

Wear correct footwear to avoid ankle sprains or falls. Sturdy footwear with sufficient tread and support through the foot ankle the best option.

Never work through the pain! If pain develops while you’re completing a task, take a rest break and if the pain persists, see your MD before returning to the same activity.  You may be able to stop a more serious injury from occurring.

It is very important to begin and maintain a general conditioning program, including stretching and strengthening, to prevent injury. 

Before Gardening:

• • Warm-up by walking 5-10 minutes. 
  • Stretch!  Make sure to stretch all major muscle groups including the upper body, back and legs.

During Gardening:

• Stand up every 5-10 minutes and do backbends, 10-20 reps
• Use a kneeler or short stool to avoid prolonged squatting
• Stay hydrated
• Stand up slowly between projects to avoid getting dizzy

After Gardening:

• • Cool-Down for 5-10 minutes by walking
  • Stretch all major muscles group, spending a little more time as now your muscles are warm and more easily stretched.