This post was written by Ashley Wilson, MOT, OTR/L, CHT, CBIS, Parkview Health.
Gardening is a wonderful hobby that brings joy and relaxation, but it can also pose risks to your hands and upper extremity joints. Below, we'll share some essential tips from the American Society of Hand Therapists to help you garden safely and prevent injuries.
Wear protective gear. Always wear gloves to protect your hands from cuts, scrapes and infections. Thick leather or suede gloves are ideal. Additionally, keep your arms covered to avoid bug bites and irritants like poison ivy.
Use ergonomic tools. Choose tools with wide, padded handles to reduce strain on your smaller joints. Ergonomic hand tools are designed to keep your wrist in a neutral position, minimizing the risk of tendonitis and carpal tunnel syndrome.
Take frequent breaks. Avoid repetitive motions by taking breaks every hour or switching tasks. Doing this helps prevent overuse injuries such as tendonitis. Stretch your hands, wrists and arms during these breaks to maintain flexibility.
Proper tool usage. When digging in unfamiliar areas, use a tool instead of your hands to avoid sharp objects that can cause injuries. Always use the right tool for the task to prevent unnecessary strain.
Avoid sustained gripping. Prolonged gripping and awkward motions can lead to pain and injuries. Use both hands for heavy tasks like lifting bags of soil, and alternate hands for repetitive tasks to distribute the workload evenly.
Plan ahead. Carry supplies in a basket or a large-handled container. Using both hands helps distribute the weight and reduces stress on your joints.
Use a gardening stool. Avoid kneeling directly on the ground, which can strain your knees and wrists. Instead, use a short gardening stool or bench to maintain a comfortable and safe position.
Final thoughts
Gardening is a work of the heart, but it doesn't have to be a pain in the joints! By following these tips and using the right tools, you can enjoy gardening while keeping your hands and upper extremity joints safe. Happy gardening!
