Injury Prevention Tips
I can’t give tips on getting your plants to thrive, but I can make suggestions to protect the gardener! As you hunker down for the fall season with bed clean up, transplanting and winterizing you risk injury when doing too much. Like any physical activity, gardening also comes with risks—especially for your hands, wrists, elbows, and shoulders.
As an occupational therapist specializing in orthopedic rehab from hand to shoulder, I often see patients with pain and overuse injuries that can stem from repetitive gardening tasks. I myself have experienced tendinitis from too much time spent on a repetitive project. The good news? With a few thoughtful adjustments, you can keep doing what you love without sacrificing your joints.
Here are some friendly, practical tips to help you stay pain-free in the garden—no matter your fitness level:
Warm Up Like It’s a Workout (Because It Is!)
Just like you’d stretch before a walk or workout, your body needs to prepare for gardening too. Start with a few minutes of gentle arm circles, shoulder rolls, wrist stretches, and neck rotations. This helps get blood flowing to your muscles and reduces the risk of strain.
Protect Your Hands & Wrists
Use ergonomic tools: Look for tools with thick, padded, or curved handles that keep your wrist in a neutral position.
Wear supportive gloves: They can improve grip and reduce stress on the small joints of your fingers.
Switch tasks every 20 minutes: Alternate between digging, planting, pruning, and watering to avoid overuse injuries. Quit while you’re ahead! The clean up and put-away portion of the gardening task needs to be considered as you manage your time.
Watch Your Posture
It’s easy to hunch over flower beds or reach awkwardly when trimming hedges. Here’s how to protect your spine and upper body:
Kneel on a cushioned pad or use a low stool to get closer to your work without rounding your back.
Keep your elbows close to your body when lifting or pulling.
Use both hands when carrying tools or soil to avoid one-sided strain.
Be Kind to Your Shoulders
Reaching overhead to prune or hang baskets can irritate the rotator cuff—especially if you’ve had past shoulder issues.
Limit time spent with arms overhead to 5–10 minutes at a time.
Use long-handled tools to reduce shoulder strain.
Perform gentle shoulder stretches afterward–a favorite of mine is lying on the floor, knees bent and moving the arms slowly as if making an angel in the snow.
Pace Yourself and Take Breaks
Even if you’re feeling great in the moment, overdoing it can lead to inflammation that shows up later. Set a timer to rest every 30–45 minutes, drink a cold beverage, and stretch before jumping back in. Sometimes during the rest, you realize that you are becoming tired and ready to wrap up for the day.
Fall Cleanup: Don’t Let It Wear You Down
Putting the garden to rest for winter is a satisfying way to close the season—but it’s also one of the most physically demanding times of year for gardeners.
Break big jobs into short sessions: Spread raking, cutting back plants, and mulching over a few days rather than powering through in one go.
Use proper lifting mechanics: Bend your knees, engage your core, and avoid twisting when hauling compost or bags of leaves.
Consider raised beds or low-maintenance coverings like straw or mulch to reduce next season’s strain.
Store tools within easy reach so you’re not lifting awkwardly from sheds or garages.
Your body deserves as much care as your garden—especially at season’s end. Take the time to cool down and stretch after a long cleanup day, just like you would after a workout.
Know When Your Body Is Talking to You
Pain is a signal—not a challenge. If you’re noticing new soreness that lingers more than 24–48 hours, or if you’re experiencing tingling, weakness, or swelling, it may be time to talk with a specialist.
Need a Hand? We’re Here for You
If gardening is leaving you with shoulder stiffness, wrist pain, or numbness in your fingers, you don’t have to tough it out. At Katherine Jackson Occupational Therapy, PLLC, we offer skilled orthopedic therapy from hand to shoulder to help you return to the activities you love—without pain holding you back.
Want to learn more or schedule an assessment? Contact us here or give us a call—we’re happy to dig into solutions with you.
Wishing you a season full of blooms, not aches.
Flourish Recovery & Wellness 