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(HealthNewsDigest.comz) – It’s that time of year again. Everyone is ready for hot apple cider, pumpkin picking, hay rides, and sweaters. It’s also time for beautiful fall foliage and raking leaves.
If done properly, raking leaves can provide good aerobic exercise, but it also can cause a variety of injuries from blisters to strains to back pain. Here are some helpful tips from Professional Physical Therapy (www.ProfessionalPT.com) to decrease the risk of injury:
Get ready!
- Use a rake which is the right size for you. The handle should be chin height and hands should be able to hold the rake 18″ to 24″ apart. A rake that is too short can hurt the back; one that is too heavy can strain shoulders and neck.
- Wear appropriate layers of lightweight clothing.
- Wear gloves to prevent blisters.
- Wear skid resistant shoes – leaves can be wet and cause a fall.
Get it done!
- Warm up muscles with light stretches of the arms, back and legs.
- Alternate hands with raking, and stagger feet to help shift weight.
- Make short strokes, so you don’t overextend muscles.
- Rake to the side, keeping the back straight.
- Bend at the knees, instead of at the back.
- Don’t twist. It’s better to move the legs and pivot the body to shift your weight.
- Be careful not to overstuff the bags. Remember that wet leaves weigh more, so pack less leaves in the bags when they’re wet.
- When moving the bags, make sure to lift with the legs – bend the knees and keep your back straight and stomach tight. If a bag is large and awkward to lift, walk backwards pulling the bag, or use a handcart or dolly to move it.
- Pace yourself and take breaks.
- Remember to stretch after you finish.
In addition to following these tips to prevent injury when raking leaves, remember that as the weather cools the body expends more energy warming itself. At Professional Physical Therapy, we recommend you stay hydrated to help with muscle health. It is important to limit smoking, caffeine, and alcohol intake before raking or before any physical activity. Not only are they bad for your heart, but they also encourage dehydration.
Whenever exercising for more than one hour, you are going to put stress on muscles. If you feel intense pain or tingling in your arms, stop immediately and seek medical attention. If you aren’t used to that level of activity, expect to be sore for the first 24 hours after raking. Soreness should improve after that point. Anyone who does not feel better, or feels an increase in soreness, should seek medical attention immediately.
Whether you’re a novice or have years of experience, every time you rake leaves make sure to follow these tips to play it safe and prevent injury.
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Michele Aliani, (PT, OCS, ATC, CSCS), is Clinical Director of Professional Physical Therapy in Great Neck, NY. Visit www.ProfessionalPT.com
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