It's Spring! Time to Rake

Tricia Hayton - Registered Physiotherapist

I drove to work this morning early I realized that it was the first day that the sun was up.   As the days lengthen and the weather warms, people are slowly coming out of hibernation.   However, along with spring comes the promise of spring yard maintenance.   For many, raking is one of the first chores.   After a restful winter, it is easy to forget that these chores can cause injuries if you are not careful.  Here are few helpful hints to keep you healthy.

1. Warm up first.   Raking is exercise.  You can burn up to 300 calories with a half hour of raking.  Getting the blood flowing before you start can often prevent joint pain and injury.    A simple walk around the yard for five minutes can be enough.
 
2. Choose your weapon.   Make sure that you have a rake that is comfortable for you to use.   It may be tempting to get a light weight rake, but this will require more work and energy to scoop the leaves. Rakes with foam handles are easier to hold and will reduce the work of your forearms.   Ergonomic rakes are also available.
 
3. Switch activities every 20 minutes.   Rotate between chores every twenty minutes or so to decrease the repetitive stress on a single body part.   Your muscles will work differently if you are raking, bagging or even trimming trees and shrubs.    By doing a variety of jobs, you will not over work any one muscle or joint.
 
4. Practice good posture.    Use steps to do the job versus reaching far ahead of you or twisting.   This allows your whole body to do the work versus just your back and neck.   When scooping leaves make sure to use your knees.   Finally, change your dominant arm position frequently.

The most common injuries caused by raking are low back pain and shoulder tendonitis, and can be avoided by practicing safe techniques.  To learn more about these injuries, please see the LEARN section of our website.