When leaves start to fall, it’s only a matter of time before you’ll need to head outside and rake them up. Although this can be a good way to enjoy fresh air and get some exercise, you can end up with joint problems. Raking leaves is a common autumn task that can leave your joints feeling achy and stiff if you’re not careful. The following tips can help you clean up leaves in your yard without straining your joints.
Warm Up Beforehand
Before heading out the door, do some stretches to warm up your muscles. Raking leaves is a physical activity that your body might not be used to doing. Taking time to warm up beforehand can help reduce your risk of joint injuries. You should also cool down with stretches when you’re done raking leaves.
Do a Little at a Time
You don’t have to rake all of the leaves in your yard at once. In fact, doing so can put too much strain on your back, shoulders, hips, and other joints. Plan on raking up smaller piles of leaves spread out over time instead of tackling your entire yard. Focusing on one area of your yard at a time can help you avoid straining your joints.
Rake Dry Leaves
Trying to rake leaves after it rains can make this task more difficult on your joints. Wet leaves are heavier than dry leaves, which forces your joints to work harder. Wait until you have dry leaves in your yard to rake up. You’ll have an easier time gathering them into piles, which helps lower the risk of straining your joints.
Wear Comfortable Clothes
Put on clothes that don’t restrict your joints, so that you can bend and do other movements with ease. Wear shoes that provide your feet with plenty of support, which helps reduce strain on your knees and ankles. Wearing gloves can make holding a rake more comfortable, especially if you have arthritis in your hands.
Use an Ergonomic Rake
Ergonomic rakes have a comfortable handle and are designed to reduce strain on your back. If you have arthritis, using one of these rakes can make it easier for you to grip the handle while cleaning up leaves. With an ergonomic design, you can also expect less strain on your joints while raking leaves.
Rake Leaves Safely
When raking leaves, avoid leaning over or reaching out to gather leaves that are farther away. These kinds of movements can strain your back muscles. Hold the rake with one hand at the top of the handle and the other lower down to distribute weight evenly. When you need to pick up bags of leaves, bend carefully with your knees instead of leaning over and straining your back. If possible, ask someone to help you lift bags of leaves.
If you need help managing joint pain this season, contact Huntington Orthopedics for an appointment with one of our orthopedic doctors.