(Aether Bios Clinic) Bridgeford’s Best Bites: Osteopathy Tips
GARDENING INJURIES
At this time of year the gardeners amongst you are probably busy preparing your gardens for the autumn and winter months. If you are doing this frantically and under time pressure you may be a risk of injuring or straining your body. Each task in the garden can risk affecting various parts of your body if you are not mindful of how you use it; and you may not notice until the next day when the strain makes itself known. If the injury is obvious like cutting yourself badly, then you need to call 999!
LOW BACK
Digging: Good posture is crucial with all tasks, and especially with digging; many of you are digging your vegetable patches currently. Digging with a poor posture, too hunched over, for too long or with loads that are too heavy can put strain on the low back. This area is particularly at risk if you are digging up a heavy load, then twisting to place it elsewhere, especially when doing this repeatedly for an extended time.
Weeding and Pulling: Wrestling with those thick roots and having added determination to get them out and particularly in a time frame, e.g. before dark, can place undue strain on your low back; it is usually the one that you don’t want to get away that puts the strain in your back.
Lifting and Carrying: Incorrect technique when lifting and carrying as well as lifting too much weight or continuing for too long without a rest can all put too much strain on your low back.
NECK AND SHOULDERS
Cutting Hedges or Trees: Holding your arms above your head for a length of time can put strain on your neck and shoulders, especially if holding a heavy cutting tool, which you do not want to drop, especially if it is electrical!
Weeding and Pulling: Depending on the angle you are pulling at and the strength you need to pull, this can put a strain on your neck; once again it’s the one that you don’t want to get away that puts the strain in your neck and shoulders.
Lifting and Carrying: Incorrect technique when lifting and carrying as well as lifting too much weight or continuing for too long without a rest can all put too much strain on your neck and shoulders.
WRISTS AND HANDS
Weeding, pulling, and lifting: Doing this at awkward angles can all put a strain on your wrists and hands. Using tools such as garden shears and secateurs where you are repeatedly opening and closing the blades can also put strain on the wrists and hands.
ELBOWS AND FOREARMS
Gripping Tools and Heavy Weights, including Digging, Weeding and Pulling, Lifting and Carrying: The arm muscles work hard to deal with the physical stress of heavy loads and gripping as well as operating tools. When the activity is prolonged, the muscles can tighten or get tired and weaken. This can put a strain on the joints as tight muscles pull on the tendons where the muscle attaches to the bone.
KNEES AND HIPS
Weeding: Kneeling for weeding can put pressure and stress on the knee joints.
Digging and Weeding: Twisting the knee can put a strain on the joint, particularly when done repeatedly.
FEET AND ANKLES
Digging: The repeated pressure on your foot on a spade if digging in hard ground, and especially if you are not accustomed to this activity can cause tenderness across the foot and perhaps into the calf if the pressure has required some power.
TIPS
Learn good posture and stretching; keep mindful of your body and any limitations you have; pace yourself especially when you are getting tired; take breaks to allow your muscles to regain their power; if it is too much then ask someone to help you; if your aches and stiffness persists we are happy to help you with treatment of the relevant areas as well as tips and advice to help you staying active to do the things you love doing, while looking after your body. People who usually lift well are weight lifters, very young children and those who have learnt from having a bad back.
We are happy to advise you on your health matters and offer a free 15 minute joint and spinal check, without obligation.
Lin Bridgeford DO KFRP MICAK MICRA FSCCO MSc
Registered Osteopath & Kinesiologist & Yoga Teacher
Aether Bios Clinic
Saltdean
01273 309557 07710 227038
www.osteo-info.co.uk www.biosyoga.co.uk
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