The Gardener-Athlete
John P. Bradley, PT
Muscles straining against nearly immovable forces, lungs expanding
and contracting like a bellows, sweat falling from your brow
like raindrops…sound like a hard game of football or
a wrestling match? How about an afternoon in the garden! It
may be hard to believe, but not all “weekend warriors”
are on the athletic field, tennis court or pounding out the
miles on a bike or on their feet. Thousands of us take to
the field of our yards and gardens and push our bodies to
the limit to spread that mulch, move the rocks and pull the
neverending weeds. The long lines at the nurseries and garden
centers are a testament to the popularity of this “All
American” pastime.
While we tend to associate injuries with athletics, the forces
and efforts generated with gardening work are more than ample
to send the aching gardener off their physician or physical
therapist (as my patient schedule reflects every spring).
The most common injuries affect the shoulder, elbow, back
and knees. Gardening often demands we get into awkward positions
such as bending over fences, bushes and working from sometimes
steeply sloped terrain. I cringe when I drive through a neighborhood
any given weekend only to see people bending forward from
their waist with knees straight to spread mulch, pull weeds
and prune shrubs. If they only knew what risks they were taking
with their back, straining muscles, stressing ligaments and
discs and otherwise putting themselves on the fast track to
a back injury.
No athlete would take to the field without proper preparation
for strengthening and stretching the bodyparts they will use
for their sport. Athletes are exceptional at using their bodies
efficiently to accomplish their goals. You certainly do not
see football players set at the line by being forward bent
at the waist with knees straight. They are low to the ground
with backs flat, knees bent; this gives them the ability to
develop great power and resist forces coming toward them.
Gardeners should pay attention to this example. When it comes
time to move that large boulder, get low to the ground, keep
your back flat, and push (not pull!) with your knees. The
same advice would apply to just pulling weeds. Get as close
as you can so you avoid reaching with your arm fully extended
which puts the shoulder and upper back muscles under strain.
Frequent stretching is helpful while you are working. If
you are doing a lot of work on the ground, stand up every
15 or 20 minutes and gently straighten your spine, pulling
your shoulder blades together. Lean against a fence to stretch
your calf muscles while you are working on the steep slopes.
When doing a lot of pruning with shears or using any hand
tool, stop often and stretch your fingers backward and forward.
There may be no goals or points scored with gardening, but
here is a “sport” you can play for life-if you
take care of the body now!
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Delaware Physical Therapy Association
National Safety Council
American Fitness Association
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