Rake, don’t ache; stay safe during fall yard cleanup

GREEN BAY, Wis. - Falling leaves and cooler temperatures are a clear signal that it's time to prepare yards and gardens for the winter ahead. But the physical effort it takes to clean and prep can easily send otherwise healthy community members to local urgent care clinics or emergency rooms.

Yard work may feel routine, but it places significant demands on the body. Common injuries include:

• Lower back strains from lifting heavy leaf bags, mulch or yard debris and from repeated bending and twisting
• Shoulder and neck injuries from the repetitive reaching and pulling motion of raking
• Knee and joint pain from frequent squatting, kneeling and standing back up
• Hand and wrist injuries such as sprains and tendon irritation from gripping tools and carrying loads
  

"Fall yard work is a workout most people don't train for," said Mark Fergus, NP, Emplify Health by Bellin family medicine. "You're doing hours of repetitive motion - raking, lifting, bending, reaching - that your body simply isn't used to. We definitely see a spike in muscle strains, back injuries and overuse injuries this time of year."

A few simple precautions can help get the job done safely and avoid an unexpected trip to the clinic:

• Warm up first. Treat yard work like exercise - take a short walk and do some light stretching before beginning.
• Use the right tools. Choose ergonomically designed rakes and tools that fit one's height to reduce strain on your back and shoulders.
• Lift smart. Bend at the knees, keep loads close to the body, and avoid twisting while lifting. Don't overload bags - make more trips with lighter loads.
• Pace yourself. Break the work into shorter sessions over several days, and stay hydrated even in cooler weather.
• Switch hands and motions. Alternate grip and change tasks periodically to avoid overworking the same muscles.
• Wear sturdy footwear with traction to prevent slips on wet leaves and uneven ground.
• Wear gloves to protect your hands from blisters, splinters and cuts.
• Work with a buddy. Have a second person to lighten the load and be available for quick help if an injury occurs.

"The most important thing people can do is to listen to their body," adds PROVIDER. "Mild soreness after a day of yard work can be normal, but sharp pain, swelling or pain that doesn't go away is your body saying something is wrong. Don't push through it - get it checked out."

Fergus reminds individuals not to ignore pain or discomfort, especially if it involves difficulty breathing or chest pain - these can be signs of a serious medical emergency and warrant immediate care. For other aches, strains and injuries, patients should connect with their primary care provider for diagnosis and treatment.

The Emplify Health by Bellin Titletown walk-in orthopedic injury clinic is another option for quick assessment.