{"id":10424,"date":"2020-05-26T09:45:00","date_gmt":"2020-05-26T09:45:00","guid":{"rendered":"https:\/\/0868441439.nxcli.net\/blue-sky-therapy\/?p=10424"},"modified":"2025-12-08T04:44:13","modified_gmt":"2025-12-08T09:44:13","slug":"tips-to-avoid-aches-and-pains-while-gardening","status":"publish","type":"post","link":"https:\/\/mainstreetpt.net\/blue-sky-therapy\/tips-to-avoid-aches-and-pains-while-gardening\/","title":{"rendered":"Tips to Avoid Aches and Pains While Gardening"},"content":{"rendered":"\n<p>It is officially time to start getting your yard and garden ready for the season, but is your body up to the task? After a long winter, you may be at higher risk for injury as you start to engage in physical activity again.<\/p>\n\n\n\n<p>According to the American Physical Therapy Association (APTA), it is important that gardeners take a health\u2010conscious approach to prevent injuries and reap the health rewards of gardening. Common gardening tasks, such as digging, planting, weeding, mulching, and raking can cause stress and strain on muscles and joints, primarily in the shoulders, back, neck and knees. Help to avoid these aches and pains by following these steps:<\/p>\n\n\n\n<p><strong>1. Warm-up<\/strong>&nbsp;\u2013 Just as you would before a workout, warm up 10 minutes prior to gardening. This can include a brisk walk or stretches. Remember to start slow and progress the level of activity. If you begin to garden without preparation for all the bending, twisting, reaching, and pulling that comes along with it, you may find yourself dealing with one or more of the following issues:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Muscle soreness<\/li>\n\n\n\n<li>Straining in your back, shoulders, or knees<\/li>\n\n\n\n<li>Disk bulge or herniation in your back or neck<\/li>\n\n\n\n<li>Tendonitis\/Bursitis in your shoulders, elbows, and knees<\/li>\n<\/ul>\n\n\n\n<p><strong>2. Don\u2019t overdo it&nbsp;<\/strong>\u2013 Make sure to take breaks, even if you are feeling great. If you begin to ache, stretch the aching part of your body out in the opposite direction. Try changing positions or switch to a different gardening activity.<\/p>\n\n\n\n<p><strong>3. Moving heavy items&nbsp;<\/strong>\u2013 Use tools such as a wheelbarrow or cart to move heavier materials such as dirt and mulch.<\/p>\n\n\n\n<p><strong>4<\/strong><strong>. Save your knees<\/strong>&nbsp;\u2013 Make sure to keep one foot on the ground when kneeling over to give your back more stability. If you must kneel, make sure to use a gardening pad or knee pads. You can also consider using elevated planters.<\/p>\n\n\n\n<p><strong>5. Maintain good posture<\/strong>&nbsp;\u2013 When lifting heavier materials, make sure to lift with your legs and use good posture. When pulling weeds, bend at your knees, tighten your abdominal muscles, and keep your back straight.<\/p>\n\n\n\n<p><strong>6. Take breaks<\/strong>&nbsp;\u2013 Make sure you take breaks before you start feeling aches and pains. Rest in shaded areas so your body can have a chance to recover. Stop working if you experience breathlessness or muscle soreness.<\/p>\n\n\n\n<p><strong>7. Keep moving<\/strong>&nbsp;\u2013 Similar to your warm-up, end your gardening session with some gentle stretches or a short walk. Take a warm bath or shower to help prevent next-day soreness.<\/p>\n\n\n\n<p>If your aches and pains continue to linger for more than 48 hours, a physical therapist can help. Our therapists can show you techniques to help you modify garden activities so you can continue to enjoy them all season without pain. Make sure to&nbsp;<a href=\"https:\/\/sites.webpt.com\/343\/appointment-request\">request an appointment<\/a>&nbsp;or&nbsp;<strong>FREE<\/strong>&nbsp;<a href=\"http:\/\/www.mylanderpages.com\/strivelabs\/Blue_Sky_Therapy\">&nbsp;Screen<\/a>&nbsp;below!<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h4 class=\"wp-block-heading\">Request an Appointment:<\/h4>\n\n\n\n<p>Take your first steps towards a pain-free season and request an appointment today! Our licensed therapists will work one-on-one with you to develop a customized treatment plan in a setting that works best for you &#8211; In-clinic, via&nbsp;<a href=\"https:\/\/www.blueskytherapy.net\/en\/teletherapy?__hstc=233546881.9d50fa130496deb1fd2f0c454795b5be.1590497993133.1590497993133.1590497993133.1&amp;__hssc=233546881.1.1590497993134&amp;__hsfp=1888786575\">Teletherapy<\/a>, or&nbsp;<a href=\"https:\/\/www.blueskytherapy.net\/in-home-therapy-services?__hstc=233546881.9d50fa130496deb1fd2f0c454795b5be.1590497993133.1590497993133.1590497993133.1&amp;__hssc=233546881.1.1590497993134&amp;__hsfp=1888786575\">in-home<\/a>.<\/p>\n\n\n\n<p><strong>NO PRESCRIPTION NEEDED<\/strong>&nbsp;\u2013 You DO NOT need a doctor\u2019s prescription to request an appointment with us.<\/p>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link wp-element-button\" href=\"https:\/\/www.blog.blueskytherapy.net\/cs\/c\/?cta_guid=f2e4e52b-ffb7-44b0-ac67-abdfc5a44f72&amp;signature=AAH58kH8cMyBxlQbrBjzed3i1CJrvOB9Jw&amp;pageId=29778159423&amp;placement_guid=4e0b3e1e-689c-46af-b221-59398acfd6bb&amp;click=8d72a6b2-7004-454f-adc6-9cccb286660d&amp;hsutk=&amp;canon=https%3A%2F%2Fwww.blog.blueskytherapy.net%2Ftips-to-avoid-aches-and-pains-while-gardening&amp;portal_id=2664425&amp;redirect_url=APefjpHwd3Hh_MUsAW-9TfZarPo7f7-kMzgMUGfNSFdzf9qv4TP9tLI9qSGz-zLAZcDRn6vHar8X4Xef5Fb_h9hg2mQKpX42VT4G0lRuM3jT2Lgl2C4hq7j_6Kgy01klRcQsUDR-U42jA-mBCr1EOuiitBbQV6_xBg\">REQUEST AN APPOINTMENT<\/a><\/div>\n<\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Unsure if Physical Therapy is the Answer to Your Pain Relief?<\/h4>\n\n\n\n<p>We offer&nbsp;<strong>FREE&nbsp;<\/strong>wellness screens to discuss if your condition would respond well to our physical therapy services.<\/p>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link wp-element-button\" href=\"https:\/\/www.blog.blueskytherapy.net\/cs\/c\/?cta_guid=25fbb86d-576e-4fb5-bdb3-aeaae90ecc29&amp;signature=AAH58kGtmb9gQP81xgJqunCNeOAmfcTWBA&amp;pageId=29778159423&amp;placement_guid=462082e2-6e07-40a6-baa4-b130cbe701fa&amp;click=a284adee-4f27-44d8-bacf-e60fded48cdf&amp;hsutk=&amp;canon=https%3A%2F%2Fwww.blog.blueskytherapy.net%2Ftips-to-avoid-aches-and-pains-while-gardening&amp;portal_id=2664425&amp;redirect_url=APefjpGjs_3Jng_7cPBF3HlZ9CXF9StXMdJLD3Nll4SL7XlLctAownAM_DnVV1ko0UUnQixDFagAJRGPeO8uFXdgtTuPH83P5-ithmiiFiiGGjvAluCJblTCN9V09vP1CvrQUZpthTPL8HlTZ-GGTFTj4W7O6F4CLQ\">Request a FREE Wellness Screen<\/a><\/div>\n<\/div>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h4 class=\"wp-block-heading\">&nbsp;<\/h4>\n\n\n\n<h4 class=\"wp-block-heading\">About Blue Sky Therapy<\/h4>\n\n\n\n<p>Blue Sky Therapy delivers innovative physical, occupational, and speech therapy services in skilled nursing and assisted living facilities, home health care, in-home therapy, and outpatient therapy clinics. Blue Sky Therapy owns and operates six outpatient clinics in Ohio and Florida. Ohio locations: Akron, Mansfield, Marion, and Warren. Florida locations: Bonita Springs and Naples.<\/p>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link wp-element-button\" href=\"https:\/\/www.blog.blueskytherapy.net\/cs\/c\/?cta_guid=715bdbb1-cfcc-4022-b79b-8d318a31671a&amp;signature=AAH58kFxTm52M4BIDAyazmmH3nWz-kFioA&amp;pageId=29778159423&amp;placement_guid=48c62e22-5887-4b39-8f02-99576063785d&amp;click=e5c14416-6394-4793-b92c-92dfa3d5807d&amp;hsutk=&amp;canon=https%3A%2F%2Fwww.blog.blueskytherapy.net%2Ftips-to-avoid-aches-and-pains-while-gardening&amp;portal_id=2664425&amp;redirect_url=APefjpEPUnnQ0UZhWmjc1lpsdq3hA_RvJmtpKC55T13bkoH2gX39pT7Ot2sNUuxbMHGH9i2z0W2tlJxUl2ieq0k8e9-uzXcG8phX4Ia7R0wkQD6WsuFAz0Y8WNNOq96BsJ4mZ8p2nQ4gqTI6SVJRVgcymd6oZrK_x5XH50rmq6lnZeGZL3ztP9hTGJbdUmzlYJaBr-yibjX0\">FIND A CLINIC<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>It is officially time to start getting your yard and garden ready for the season, but is your body up to the task? After a long winter, you may be at higher risk for injury as you start to engage in physical activity again. According to the American Physical Therapy Association (APTA), it is important [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":25169,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[1],"tags":[46,49,47,38,56,50,52,51],"class_list":["post-10424","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-uncategorized","tag-absolute-physical-therapy-of-sw-fl","tag-blue-sky-therapy-warren-oh","tag-crane-physical-therapy","tag-outpatient","tag-pain-management","tag-professional-therapy-associates","tag-river-rock-rehabilitation","tag-water-works-total-rehab"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Avoid Pain While Gardening \u2013 PT Tips<\/title>\n<meta name=\"description\" content=\"Gardening tip-guide from Blue Sky Therapy: 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