Warmer days and the bulbs showing through the soil often signals the time for yard work. Before you think of picking up a shovel or grabbing your leaf blower, you should consider the possible strain and injury that often comes with yard work. Avoiding strain and injury after yard work is a big challenge.
It can be prevented with the help of DeBole chiro’s chiropractic care and pain management for back pain, low back pain, sciatica, fibromyalgia, and other injuries.
DeBole Chiropractic offers a wide range of methods and techniques to help the body move as it should. Chiropractic therapy prevents strain and injury.
As a chiropractor in Victor NY, we provide therapy services to increase blood flow, reduce pain, boost the immune system, and corrective exercise that strengthens the muscles for support.
Similar to sports, yard work can cause pain and injury to your body when you are bending, stretching, and reaching beyond your limit. Gardening and tending to the yard involves using rakes, leaf blowers, and other tools. It would help if you never dived into the task without first warming up.
If you push yourself to work without stretching, you have a higher chance of getting injured or feeling in pain after hours of working.
Common Causes Of Overuse Injury
Any muscle or joint injury is called an overuse injury. As an expert chiropractor, I’ve seen this happen a lot of times, and it is commonly caused by repetitive trauma. It usually stems from the following conditions:
- Training errors - it can occur when you engage immediately in too much physical activity. Proper pacing is not observed; it is either exercising too fast or doing it for too long. More so, it can also be due to doing too much of one type of activity that causes strain in your muscles. It leads to overuse injury.
- Technique errors - improper technique can affect your body. When you are doing strength training exercises or chores that require a lot of strength and are not in good form, you may overload your muscles. This, too, can lead to an overuse injury.
Tips For Avoiding Strain And Injury After Yard Work
Yard chores like twisting, turning, bending, and reaching weeds are strenuous activities. You are prone to injury if you are not prepared for it.
The following can be your guide to avoid strain and injuries while doing yard work.
- Using proper gear or wearing appropriate support suits like shoes for better arch support and prevent back strain.
- Standing straight with your head up while raking or mulching.
- When you use the rake, do the “scissors” position. Stand with your right foot in front and your left foot at the back for a few minutes. Next, do it in reverse; exchange your feet, putting your left foot ahead and right foot at the back.
- Be cautious and bend at your knees instead of your waist as you pick up the yard equipment or some pile of leaves. Keep the load light when picking things up to minimize the strain on your back. More so, wear gloves to prevent blisters and wear a mask if you have asthma or any allergies.
- When using a piece of equipment, regardless of what type, make sure that it has a strap where you can place it above your head on the shoulder opposite of the side where you operate the equipment. Doing so will help adjust the center of gravity. Make sure you are switching sides on which you run the machine as frequently as possible. It will alternate the weight, motion, and balance the muscles used.
- When using a mower, instead of just using your arms and back to push the mower, use your whole body weight to move the equipment.
- If the mulching mower has a pull cord, try bending at the knees while pulling the cord in one smooth motion, do not twist it at your waist or don’t yank it.
- Try to use ergonomic tools. These tools are designed to protect you. Use them properly.
- If the equipment is too loud, use hearing protection.
- Include observing warm-up or cool-down periods in stretching to help prevent injury. Any intense activity needs to begin with a warm-up and end with a cool-down phase. A warm-up helps the body get ready for a difficult task while gradually increasing your heart rate. Similarly, cooling-down is also very important to slowly decrease your heart rate and get it back to normal.
Back pain is the most common result of intense yard work. It usually takes several forms, from a persistent ache to sudden piercing pain. Low back pain is due to an unbalanced posture.
If ever you are experiencing pain or discomfort after yard work, don’t hesitate to reach out to a seasoned chiropractor in Victor NY—Dr. Mike DeBole.
Our chiropractic manipulative therapy offers a unique advantage for better physical function and minimizing low back pain.
Chiropractic care can address common musculoskeletal issues like back pain, pain in the neck, pain in the joints of the arms and legs, and headaches. There are about 35milion people
who avail of chiropractic services each year, and its popularity is still growing.
Doing yard work can be rewarding. But if you are not careful, especially if you are not used to physical labor, there are high chances that you will feel sore and stiff the following day. If this happens, you can ease or soothe the discomfort using a cold compress.
If there is no improvement and you start to feel pain, it is best to book an appointment with a chiropractor.
Chiropractors like Dr. Mike DeBole have successfully treated injuries resulting from heavy work or a range of vigorous activities. Whether it is due to car accidents, sports, workplace activities, or house chores, chiropractic care can help.
Chiropractic treatment has provided pain relief for patients suffering from whiplash, hamstring injury, bulging disc, muscle sprains, and a lot more.
Our chiropractors are experienced and skilled in different chiropractic techniques and have enough knowledge to choose, which is the best technique for your condition.