Top 6 Raking Tips

Tricia Hayton, Registered Physiotherapist
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When I look outside, I know what I will be doing this weekend.  Beyond packing up the Halloween decorations, it’s time to clean up the backyard for winter.   However, raking and trimming can be very stressful on your body.  It is one the leading causes of low back and shoulder injuries at this time of year.     Here are some helpful hints to keep you going and keep you healthy.

1. Warm up:  Raking is more exercise than some of us are used to.  Walk around for 5 minutes to increase the blood flow to your limbs.  This can be a walk around the neighbourhood, or just around the yard to assess how much work there is to do.
2. Pick the right tool for the job:   There are ergonomic rakes that can reduce the risk of injuries, particularly of the lower back.
3. Change it up:  Switch activities every twenty minutes or so.   For example, rake, then bag, and then trim the garden.  The change in posture and movement will change the muscles and joints that are under the most stress.  
4. Keep it light:   Although there may be more room in the garden bag, remember to consider the weight of the contents, especially if you must carry it from the backyard to the curb.   If the leaves are wet, or there is considerable soil in the bag, it will be heavier, adding stress to your back and knees.
5. Wear good shoes: There are often sticks and other obstacles under the leaves (or in my case, dog toys).   Shoes or boots with good foot and ankle support will help you to keep your balance and prevent ankles from rolling
6. Step it up:  Stepping forward and back with a rake will reduce how far you have to stretch your shoulders to gather the leaves.   The further our arms move away from the body, the more vulnerable they are.   Sharing the work with the large strong joints of the legs is a good way to reduce the risk of shoulder injury.

​Hopefully these tips will help keep you strong and injury free this season.    After all, it won’t be too long until we are shovelling snow… 

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