Rake the Leaves without Injuring Yourself

Raking leaves is a fun family activity and good exercise. It helps to strengthen muscles and improve posture. Although fun for children, raking leaves is a demanding activity that causes many of the injuries that we treat at Physio Go clinic. This seasonal activity involves repetitive movements and strenuous work that requires you to bend, pick up, bend and carry bags of leaves over a long period of time.

To avoid injury, here are a few tips to follow:


1. Have good equipment. Wear proper footwear for the job and update your old heavy rake to an ergonomic model. Opt for a lightweight rake with a curved shaft and padded handle.


2. Warm up and stretch before your raking session.


3. Keep your back straight and your neck muscles relaxed. Keep your elbows slightly bent and close to your body.


4. Rake the sheets with a back-and-forth motion while facing the stack.


5. To distribute work and muscular effort more evenly, regularly change the position of your hands on the handle as well as your legs’ position.


6. Do not bend at the waist when filling the bag. Instead, bend your knees to fill and lift your bag of leaves, and don't overfill it.


7. Take breaks to avoid fatigue.


It is important not to rake on damp ground: the leaves are heavier and very slippery! If you already suffer from back pain, elbow pain or other injuries, this seasonal work can make your condition worse. Involve your children or nephews, or hire a young neighbor to do the raking if necessary. This investment will prevent injury and pain!


If you have any questions, contact our team at the Physio Go clinic.

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