Tips to Avoid Autumn Raking Injuries
The season of autumn brings with it the abundance of harvest time—pumpkin patches, corn on the cob, apple picking, and spectacular fall foliage. However, once the vibrant beauty of the colorful leaves fades, we are left with the job of raking and bagging enormous amounts of leaves. Weekly leaf raking can take a toll on your body, particularly if you are engaging in incorrect biomechanics that strain your back, neck, and shoulders. Muscle pain and strain, particularly to the back, can occur when you put your body in awkward positions while raking and then try to contract and extend the muscles in those positions. Check out our tips to help you avoid injury when raking this fall!
9 Tips to Avoid Raking Injuries
Always warm up your muscles prior to raking. Take a brisk walk around the yard to get blood flowing to your muscles, which warms the muscles and makes them less susceptible to injury. Dynamically stretch the arms, chest, shoulders, back, and legs.
Use proper posture when raking. Keep your back straight bending slightly at the knees, distributing your weight evenly. Do not bend forward at the waist. Switch your hands regularly on the rake and place one hand near the top of the rake for leverage. Hold the rake close to your body and place one foot forward while raking.
Alternate sides when raking. Many of us have a dominant side. To avoid overworking and overusing one side, which can lead to injury, regularly switch which foot is dominant and forward. Avoid twisting, but instead, shift your weight using your legs instead of your back. Avoid throwing leaves over your shoulder or to the side as twisting to do these maneuvers can strain your back and knee.
Use an appropriately sized rake. Using a rake that is too long or too short can place unnecessary strain on your back, arms, and torso and make you reach beyond what your body is capable of. Use lightweight, ergonomic rakes. Consider rake width as well. A narrow rake can make the weight of the leaves lighter but also makes the job longer, whereas an extra-wide rake can gather more leaves but can place a greater strain on your back.
Wear layers and supportive, no-slip shoes. Wear warm layers that you can move freely in and take off a sweater to cool down when you break a sweat while raking. Wear supportive shoes with skid-resistant soles and good arch support to minimize the risk of falling and relieve strain on the body. Use gardening gloves to avoid blisters.
Stay hydrated. Dehydrated muscles are more susceptible to injury than hydrated, flexible muscles.
Lift bags of leaves safely. Avoid raking and bagging wet leaves as wet leaves not only heighten the risk of slipping but also lifting them can strain the back. Life properly, bending at the knees and using the legs and hips to do the heavy lifting. Rake leaves onto a tarp for easier removal or use a leaf blower to blow leaves onto the tarp and reduce the risk of straining muscles while raking.
Take regular breaks when raking to let your body rest and stretch sore muscles. Don’t overdo it by attempting to do the entire yard at one time. Pace yourself, doing a section of a yard at a time throughout the day or over the course of a couple of days. Smaller repeated sessions are safer than one big job in terms of muscle strain injury.
Cool down at the end of raking to safely reduce your heart rate and gently stretch your muscles.
