Safety Tips for Leaf Raking

Avoid tennis elbow, golf elbow and other aches & pains

As the leaves change and the air turns crisp, many of us head outside to tidy up our yards or make a huge pile of leaves for our kids or dogs to enjoy.

While raking leaves may seem like a harmless and even enjoyable way to get outside and enjoy the seasonal change, it can actually pose risks for muscle strain, joint pain, and overuse injuries. This is especially true if you dive in without preparation. With a few mindful strategies, you can keep yourself safe and pain-free.

The Hidden Dangers of Raking

Raking can be more demanding than it looks. The repetitive motions, awkward postures, and heavy lifting can lead to:

Neck and back pain
Shoulder and upper limb strain or injury
Overuse injuries from repetitive movements, especially affecting the wrists and elbows.
Soft tissue irritation leading to tenosynovitis due to grasping a hard object for prolonged periods.

Choose the Right Equipment

Good tools make all the difference. Before you start:

Select a rake with a handle large enough to grip comfortably.
Choose lightweight tools to reduce strain on your joints and muscles.
Make sure the rake’s length reaches the bridge of your nose when standing upright. This helps you maintain better posture.
Wear gloves to protect your hands and proper shoes with good grip to prevent slips.
If you have a counter-force strap for tennis or golf elbow, wear it. If you have a soft orthosis for thumb or wrist pain, wear it.
Dress appropriately for the weather so your body stays warm and limber, but in layers to be able to adjust as you build up a sweat from the exertion.
Stay hydrated and fueled up, like you would do for a work out.

Warm Up Before You Work

Just like any physical activity, raking requires a warm-up to prepare your body:

Take a brisk 3–5 minute walk to get your blood flowing.
Stretch your neck, upper back, shoulders, arms, lower back, and legs.
Work with your Occupational Therapist to develop a safe, personalized routine, especially if you have existing joint or muscle concerns.

Body Mechanics for Safer Raking

Protect your body while you work by using these simple techniques:

Hold the rake close to your body with one foot slightly forward for balance.
Switch hands on the rake handle every 5 minutes to prevent overuse.
Take a break every 15 minutes to rest your muscles.
Wear work gloves to protect your hands from injury and to cushion the bony parts of the palms.
Drink plenty of water to stay hydrated.
If your yard is large, break up the work over a few days to avoid fatigue.
If it is within your budget, consider a landscape service for the “big fall clean up” and focus on the in-between job.
Or perhaps you have struggled with injuries in the past and now can treat yourself to hiring out for this task. Enjoy the outdoors instead with a pumpkin latte :)

Fall Yard Work Can Be Safe and Enjoyable

With the right preparation, equipment, and pacing, leaf raking can be a safe, satisfying way to enjoy the autumn air. Your Occupational Therapist can help you learn proper movement strategies, choose the best tools, and develop exercises that keep you injury-free, not just for fall chores, but for everyday activities year-round. Don’t be shy to ask for help when needed and prioritize yourself. You deserve it.

This season: spend more time enjoying the beauty of fall and less time nursing aches and pains.

Katherine Jackson Occupational Therapy, PLLC