5 Tips to Remain Injury Free While Raking Leaves

The time of year is upon us where the leaves start changing to beautiful shades of orange, red, yellow, etc…, which of course is followed by their inevitable fall to the ground.

For many of us, this annual occurrence adds an item to our Fall “to do” list. Some, with a tree or two in their yard, may find this task quite simple. However, others may feel like they live in a forest by the time the piles of leaves have been raked, bagged and dragged to the curb. Keep the following in mind when you head out to clean up the yard this fall.

Pace Yourself – The good news is that raking your yard can be a good form of exercise. However, if you’re not accustomed to regular exercise, it is important not to overdo it. Inflexible muscles & overuse of those muscles may have you laid out rather than upright this fall. Complete one quadrant of your yard at a time, make it an activity you can do with your children or partner with a neighbor to get both yards done.

Posture is Important – Do not hunch over while you rake – this will put unneeded stress on your low back. Stand up straight and use small strokes. Furthermore, use your legs when you need to turn from side to side to avoid repeated twisting at the waist. Finally, try switching from side to side as you rake – this may feel a bit awkward at first – but chances are your body will thank you as this will help balance the muscles your body is using while you work.

Have the Right Tools – Use a rake that is the proper height for your size. This will help avoid unnecessary reaching and twisting. Wear gloves to avoid blisters. Dress in layers so you can adjust to the temperature. Remember the exercise part of raking leaves? You may work up a sweat. Finally, make sure your shoes have some tread & can grip the ground. Leaves can be slippery – especially wet ones.

Lift with Your Legs – This is good advice any time of year when lifting – of course it is one we often forget – so it bears repeating. Don’t overfill your bags – especially if they are wet. If it’s an option try not to rake after a rainy day. When moving those bags to the curb, lift by bending your knees, avoid bending at your back. Hold the bag close to your body and turn/twist by moving your feet – not your waist.

Cheat – Why not hire the industrious neighborhood boy or girl that wants to make a few bucks to rake your leaves? Maybe invest in a leaf blower – just be sure to be neighborly and not blow all your leaves into the next yard. We would hate to add “black eye” to the list of leaf removing injuries.

Hopefully, these tips and reminders will help you avoid becoming one of the 38,000 people who suffered an injury in 2012, according to the U.S. Consumer Product Safety Commission. This should leave you free to enjoy your Pumpkin Spice Lattes, Pumpkin Spice Kabobs, Pumpkin Spice Creole, Pumpkin Spice Gumbo, Deep Fried Pumpkin Spice, Pumpkin Spice Soup, Pumpkin Spice Stew, Pumpkin Spice Salad, Pumpkin Spice and Potatoes, Pumpkin Spice Burger, Pumpkin Spice Sandwich, Pumpkin Spice Shrimp….I think that’s about it.

Have a wonderful fall everyone.

Editor’s note: This post was provided by Advantage Physical Therapy & Rehabilitation, LLC, with clinics located in Manassas and Gainesville, working with those who desire to restore and improve motion and achieve a long-term quality of life.