Gardening: Common Injuries and How to Prevent Them
Gardening is one of those activities that feels good for the soul. Fresh air, a sense of achievement, a bit of gentle exercise, and that lovely satisfaction of seeing things grow. But it is also surprisingly tough on the body. Hours of bending, kneeling, lifting and pulling can take their toll. Many gardeners end up with sore backs, stiff shoulders, or painful knees that stop them from enjoying it as much as they'd like.
The good news is that most of these aches and pains can be avoided. A few simple changes in how you move and look after yourself can keep you in the garden for longer and make it a lot more enjoyable.
The Most Common Gardening Injuries
Lower Back Strain
Bending, twisting, and lifting are all part of gardening. Do them for long enough without thinking about posture and the lower back soon lets you know. Muscle strains are common, and if it keeps happening it can turn into a longer term issue.
How to help yourself: Keep heavy pots or bags close to your body when you lift, bend through your knees rather than your waist, and avoid crouching for too long. A small garden stool or kneeling pad can save your back from hours of strain. By doing some core strengthening exercises, you can help to prevent lower back injuries as well.
Knee Pain
Long periods of kneeling on hard ground or twisting awkwardly can leave knees feeling sore and achy. Sometimes this is just irritation, but it can also aggravate bursitis or ligament problems.
How to help yourself: Use padded kneelers, shift your position regularly, and try a low stool if kneeling feels too much. A bit of stretching before and after gardening helps keep your knees more comfortable. You would aim to stretch your quads muscles, the muscles on the front of your thighs, and your hamstrings, the muscles at the back of your thighs.
Shoulder and Neck Strain
There is so much reaching, digging, raking and pruning that comes with gardening. It can overload the shoulders and neck, leading to stiffness or even rotator cuff irritation, as well as pruning and chopping back branches above head height.
How to help yourself: Slow down your movements, avoid overreaching, and use tools with longer handles. Strengthening the shoulders with simple resistance band exercises also makes a big difference.
Tendonitis and Repetitive Strain
Weeding, clipping and digging involve the same movements over and over. This can inflame tendons in the wrists, elbows and hands.
How to help yourself: Swap tasks regularly, use lighter tools with cushioned handles, and take breaks every 15 to 20 minutes. Stretching your hands and wrists and wearing supportive gloves can also reduce strain.
Cuts, Scrapes and Blisters
Sharp tools, prickly plants and soil all come with risks. Minor wounds are easy to ignore, but they can get infected if not looked after.
How to help yourself: Wear strong gloves, keep your tools sharp so you do not need as much force, and wash your hands thoroughly after gardening. Cover any cuts with an antiseptic and a clean dressing.
Sunburn and Heat
It is easy to lose track of time when you are outside. Hours in the sun can lead to sunburn, dehydration, or even heat exhaustion.
How to help yourself: Wear a wide-brimmed hat, cover up with lightweight clothing, and use sunscreen. Drink water regularly and try to garden in the cooler hours of the day.
Foot and Ankle Pain
Uneven ground and long hours standing can cause sore feet, ankle sprains, or conditions like plantar fasciitis.
How to help yourself: Aim to wear supportive non-slip shoes. Be sure to take breaks, stretch your calves and feet, and if you notice pain, give them a rest and change tasks.
Tips to Prevent Injuries Before They Happen
Warm up before you start: A few minutes of doing shoulder rolls, back stretches and leg swings can loosen things up nicely.
Use good lifting technique: Be sure to bend through your knees, hold objects close to your body, and avoid twisting. A wheelbarrow is your best friend for heavy loads.
Take regular breaks: Stand up, stretch, change tasks so you would go from chopping and pruning, to kneeling and gently digging to vary how you use your body.
Invest in ergonomic tools: Long-handled, lightweight tools with padded grips reduce the effort on your joints. Knee pads or a cushioned bench are also worth it.
Cool down afterwards: A few gentle stretches for your back, legs and wrists will help stop you stiffening up later.
When to Get Help
A little soreness after a long day in the garden is normal, but pain that lingers for more than a day or two is not. If you notice swelling, tingling, numbness, or pain that lasts more than a few days, it is worth getting checked. Difficulty gripping tools, walking, or doing everyday tasks are clear signs that something is not right.
How Physio Can Help
Physiotherapy is not only about easing pain, it is also about prevention. Our physiotherapists at ProPhysiotherapy in Earlsfield and Wimbledon can assess how you move, look for any weaknesses, and give you a tailored exercise plan to build strength and flexibility. We can also do hands-on treatment like massage or joint mobilisation, which often helps too. Just as importantly, we can show you safer ways to lift, bend and carry, so you can keep gardening without setbacks.
If gardening has started to feel more uncomfortable than enjoyable, do not wait until it gets worse. Our physiotherapists can help you get back to planting, pruning, and pottering with less pain and more confidence.
Final Thoughts
Gardening should be relaxing, not painful. With a few simple changes in how you move and by looking after your body, you can prevent most of the common injuries that crop up. And if aches and pains are getting in the way, we are here to help you find a better way forward. That way, you can keep enjoying your time outdoors for years to come.
For help and advice on preventing or treating gardening-related injuries, get in touch today.
