Fall in Kingston means colourful leaves, cooler temperatures and, for many of us, plenty of outdoor clean-up.
Raking leaves, cleaning up the garden, carrying yard-waste bags and putting away patio furniture -typical fall chores – involve a lot of bending, lifting, reaching and repetitive movement. If you try to tackle everything at once, you may find yourself feeling sore afterward.
A little preparation can help make fall yard work easier on your body.
Warm Up Before You Get Started
Just as with other physical activities, it can be helpful to warm up before heading outside.
Take a few minutes to walk around, move your arms and shoulders, and gently bend and straighten your knees and hips. Starting gradually gives your body a chance to get ready for the work ahead.
Change Positions and Take Breaks
Raking involves repeating the same movement over and over, often while twisting through the back and shoulders.
To limit soreness after yard work, switch which hand is higher on the rake periodically and avoid reaching out too far from your body. Move your feet rather to face the area you are raking than twisting your back. Gather the leaves closer to you before moving them.
It can also help to break larger jobs into smaller sections instead of trying to finish the entire yard at once. Take regular breaks, especially if you notice that you are getting tired or your technique is starting to change.
Be Smart About Lifting
Wet leaves, garden waste and outdoor furniture can be heavier than they look.
When lifting, keep the load close to your body and use your hips and knees to get lower and lift rather than bending only through your back. If something is particularly heavy or awkward, ask for help or divide the load into smaller amounts.
Listen to Your Body
Some muscle fatigue after a busy day in the yard can be normal. However, sharp pain or discomfort that continues or interferes with your usual activities is a sign to pay attention.
If pain is keeping you from enjoying your fall activities, a physiotherapist can assess you to determine what may be contributing, and work with you to develop a plan to get moving comfortably again.
Take your time, pace yourself and enjoy everything fall in Kingston has to offer!