EXPLORE OUR NETWORK
Physical Therapy in Hampton Roads
Main Navigation

Don't Rake Up An Injury this Fall

Bon Secours In Motion Physical Therapy and Sports Performance, physical therapists, fall health, family health, women's health, health and wellnessAh, fall. Cooler temperatures, colorful leaves and a long afternoon spent raking in the yard.

Unfortunately, if you’re not careful, it can also mean a trip to the doctor or physical therapist.

Indeed, more than 38,000 Americans were injured while raking in 2012, according to the U.S. Consumer Product Safety Commission.

It’s not hard to fathom how many people end up with achy, pulled and torn muscles with all the bending, twisting, pulling and reaching motions that are required to rake the yard.

“If done properly, leaf raking provides a great opportunity for outdoor exercise during a beautiful time of year,” said Dr. Raymond B. Raven, an orthopaedic surgeon and spokesman for the American Academy of Orthopaedic Surgeons. “However, if you have not exercised your shoulder, arm and neck muscles for some time, you can be seriously injured. Raking is vigorous exercise.”

Raven said everyone should warm up their muscles for at least 10 minutes with stretching before even picking up a rake. “In addition, be sure to wear gloves while working in the yard and in the garden,” he said. “Serious injuries and infections can easily be prevented.”

In addition, the AAOS recommends the following safety guidelines while raking:

  • Avoid twisting your back. Keep it straight and turn your whole body while raking. Use your legs to shift your weight instead of your back, and avoid throwing a bag of leaves over the shoulder or to the side as this twisting motion also can strain the back.
  • Use short strokes to reduce the risk of over extension injuries.
  • Vary your movements.  Avoid excessive stress on one muscle group.
  • Bend at the knees and squat rather than at the waist when you pick up heavy piles of leaves or lift garbage bags or bins.
  • Make sure your rake is the proper height and weight. If it’s too short, you could strain your back. If it’s too heavy, it will put added strain on your neck and shoulders.
  • Wear gloves.  Opt for a rake with padded handles to prevent blisters.
  • Don’t obstruct your vision. Wear shoes with slip-resistant soles.
  • Start slowly and pace yourself. You don’t want to overexert yourself, especially if you have a lot more leaves to rake!

Source: AAOS news release

+ Learn about the health benefits of massage. Whether you’re an athlete, an expectant mother, or a post-operative patient, massage can help relieve stress, decrease muscle tension and stimulates the release of endorphins that work as your body’s natural pain killer.

+ Read about myofascial release – a therapeutic massage that gently manipulates the fascia, the tough, connective tissue that covers the body like a web stretching from head to toe.