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Raking Injury Prevention
Prevent injury and soreness when raking leaves
The temperature is getting cooler, leaves are starting to turn colors, and football games are on all weekend long. All these signs indicate that autumn is here, which also means those colorful leaves will soon be falling all over the yard. Raking leaves is a job that most people dread undertaking during this time of year, but it needs to be done. Just like playing football, raking leaves may cause soreness or lead to injury to the hands, shoulder, and/or back.
Injury and soreness caused by raking can easily be prevented if certain steps are followed. It is important to warm the body up before doing any type of strenuous activity. A short walk with the family or dog around the neighborhood would be adequate. After the walk, performing stretching exercises for the body parts being used would be appropriate. Some easy stretches to perform for the shoulder and back follow:
Gently pull on elbow until a stretch is felt. Hold 5-10 seconds. Repeat 5-10 times. Gently pull arm across body until stretch is felt. Hold 5-10 seconds. Repeat 5-10 times. Clasp hands together in front and push shoulders forward. Hold 5-10 seconds. Repeat 5-10 times. Arch backward with hands on waist. Hold 5-10 seconds. Repeat 5-10 times.
*A mild pull or stretch should be felt with the exercises. Pain should not be experienced. *
While raking, it is important to maintain good body mechanics to further decrease the risk of injury and soreness. Keeping the back straight and moving close to the area being raked will help reduce slouching or bending at the low back. The raking movement should come from the arms, not the waist. This will help decrease twisting and bending movements of the back. It is also a good practice to wear snug fitting gloves while raking to help prevent blisters from forming on the hands. If you still have some soreness after raking, it would be appropriate to perform the stretches again and apply ice to the areas that are sore for 10-15 minutes. If there is any pain during the activity, it should be stopped immediately.
Autumn is a beautiful time of year to be outdoors having fun. Don’t let soreness or injury due to raking leaves slow you down. By following the preventative steps mentioned above, everyone can have a more enjoyable season.