Gardening is a beloved hobby for many, offering a peaceful way to connect with nature and enjoy the outdoors. However, I've noticed a recent uptick in patients coming in with injuries sustained while gardening in Calgary AB. It's easy to attribute these aches and pains solely to gardening as this was the most recent activity performed before feeling symptoms, the reality is often more complex. The gardening activities might not be the direct cause but rather a trigger that aggravates underlying issues.

Most of the time I’ve found these common underlying issues in my patient who originally thought they recently injured themselves while gardening.

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1. Chronic Musculoskeletal Problems In Calgary AB

• Muscle Strains: Repetitive motions or improper lifting techniques can strain muscles, particularly in the back, shoulders, and legs.
• Ligament Sprains: Overstretching or sudden movements can damage ligaments, causing pain and instability.
• Joint Issues: Conditions like degenerative joint disease or osteoarthritis can flare up with repetitive gardening tasks, leading to joint pain and stiffness.

The main issue here is that these issues haven’t been properly addressed and have not had adequate time to heal and be managed, so they persist long-term increasing our likelihood of re-injury.

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2. Postural Problems

• Poor Posture: Incorrect posture likely developed from prolonged sitting or standing activities without much variation or prolonged phone use daily can place undue stress on the spine during gardening activities, resulting in back and neck pain.
• Muscle Imbalances: Weak or overly tight muscles due to poor posture can cause imbalances, increasing the risk of injury.

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3. Nerve Issues

• Sciatica: Compression or irritation of the sciatic nerve can cause lower back pain radiating down the legs.
• Carpal Tunnel Syndrome: Repetitive hand movements in gardening can lead to compression of the median nerve, causing hand and wrist pain.

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4. Inflammatory Conditions

Tendinitis: Overuse of tendons can lead to inflammation and pain, commonly affecting the elbows, shoulders, and knees.
Bursitis: Inflammation of the bursae can cause joint pain and swelling.

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5. Other Underlying Concerns

• Dehydration: Inadequate hydration can lead to muscle cramps and general fatigue.
• Nutritional Deficiencies: Lack of essential nutrients like calcium, magnesium, and vitamin D can contribute to muscle and bone pain as well as lead to cramps and fatigue in some cases.

Understanding these common underlying issues is crucial in preventing gardening injuries. Here are some preventive measures and chiropractic tips to help you enjoy gardening without pain:

Proper Body Mechanics

• Lifting: Always bend at your knees and hips, not your waist. Keep objects close to your body and use your legs to lift.
• Reaching: Avoid overstretching. Use a stool or ladder to reach higher areas safely.
• Stretching and Warm-Up Exercises
• Dynamic Stretches: Warm up with arm circles, leg swings, and gentle twisting before you start gardening.
• Stretch Breaks: Take breaks every 30-45 minutes to stretch your back, shoulders, and legs.

Ergonomic Tools

• Long-Handled Tools: Use tools with long handles to minimize bending and reaching.
• Padded Grips: Choose tools with padded grips to reduce strain on your hands and wrists.

Posture and Positioning

• Kneeling: Use knee pads or a garden bench to cushion your knees and alternate between kneeling and sitting.
• Sitting: Use a small stool or garden seat to keep your back straight and your work at a comfortable height.

Core Strengthening

• Exercises: Strengthen your core muscles with exercises like planks, bridges, and abdominal crunches. Remember to engage your core muscles while gardening to support your lower back.

Hydration and Nutrition

• Stay Hydrated: Drink plenty of water to keep your muscles hydrated and functioning properly.
• Balanced Diet: Maintain a diet rich in nutrients to support overall muscle and joint health.

Chiropractic Adjustments

• Regular Check-Ups: Regular chiropractic adjustments can help maintain proper spine and joint function and prevent musculoskeletal issues.
• Targeted Adjustments: If you experience pain, a chiropractor can provide targeted assessment and adjustments to assess any underlying conditions, relieve discomfort and improve mobility.

And don’t forget after gardening before you notice symptoms are aggravated do the following

• Cool Down: Perform gentle stretches after gardening to cool down your muscles.
• Ice and Heat Therapy: Apply ice to any areas of acute pain to reduce inflammation and use heat therapy for chronic muscle stiffness.

By incorporating these tips and being mindful of underlying issues, you can enjoy gardening while minimizing the risk of injury. If pain persists, consider consulting a chiropractor to address any musculoskeletal problems and ensure a healthy, pain-free gardening experience.

- The Full Potential Chiropractic Team
- Written by Dr. Gord Schyf, Tuscany Chiro