Autumn has arrived, and with it comes the annual tradition of tidying up the yard, clearing gutters, and prepping the garden for winter. While these tasks bring satisfaction and a sense of seasonal readiness, they also involve repetitive movements, bending, lifting, and twisting—all of which can put extra strain on the body. Here at Doylestown Sports Medicine Center, we often see an increase in patients seeking relief from yard work-related injuries in the fall. To help keep you safe and injury-free as you tackle your outdoor chores, here are some practical tips and tricks to protect yourself this season.
Common Yard Work Injuries and How to Prevent Them
Fall yard work tends to cause several recurring injuries that we treat each season. Here are some of the most common injuries we see—and specific tips to prevent each.
Each fall, some injuries tend to crop up more often than others as people work to tidy up their yards. Let’s take a closer look at the most common ones, plus the best ways to avoid them.
Lower Back Strains
is a big one, usually caused by the repetitive bending, lifting, and twisting involved in clearing leaves or hauling bags of mulch. To keep your back safe, focus on bending at your knees instead of your waist and using your leg muscles to lift heavy objects. Imagine you’re doing a squat each time you pick something up, which transfers effort from your back to your legs. Also, make a habit of switching up your raking style to avoid putting the same muscles through repeated strain, and, most importantly, listen to your body! Taking breaks every 30-45 minutes will go a long way toward easing the stress on your back.
Shoulder and Rotator Cuff Strain
often sneaks up when you’re doing repetitive overhead movements, like reaching up to trim branches or raking in wide, sweeping motions. Opt for ergonomic tools with longer handles that allow for better posture and more efficient motion. If you have to reach for high spots, use a stable ladder so you can stay level with your work and avoid straining your shoulders. Regularly switching arms and doing simple shoulder warm-ups can also help keep you comfortable as you work.
Knee pain
Knee pain quickly sets in if you’re spending a lot of time squatting, kneeling, or leaning while working close to the ground. Try using a cushioned mat or knee pads to give your knees some extra protection, and avoid staying in one position for too long. Another trick is to keep your back straight and rely on the strength of your core and hips, rather than putting weight directly on your knees. Give your knees a break every so often by standing up, stretching, or even sitting on a small stool.
Tennis elbow
isn’t limited to athletes; it’s a common complaint after yard work, especially if you’re gripping tools tightly for long stretches. Raking, clipping, and trimming all involve repeated hand and wrist motions, which can strain the tendons in your forearm and elbow. To prevent this, consider wearing padded gloves to ease the pressure on your hands, and remember to relax your grip whenever possible. Just like with other tasks, switching hands and taking small breaks to stretch your wrists can make all the difference.
Ankle sprains and falls
are also common as the ground becomes slick with fallen leaves and uneven terrain. Wear shoes with good traction and ankle support to avoid slipping. Clear away wet leaves in sections as you go, and move carefully to avoid twisting or turning suddenly, which can easily lead to a rolled ankle. Staying mindful of your footing and taking extra precautions on damp ground will reduce your risk.
Your Essential Yard Work Safety Plan
When you’re gearing up for a day of yard work, start by treating it like any other workout and warm up your muscles.
Just five to ten minutes can make a big difference, helping your joints loosen up and preparing your body for the work ahead. Simple arm circles, knee lifts, and side stretches will get your blood flowing and help protect your muscles from strain. It might seem unnecessary, but think of it as insurance for your body—you’ll be glad you did it!
While you’re working, keep in mind that good lifting technique is key to preventing injury. Bending at your knees, not your waist, and holding heavy items close to your body will protect your back from strain. And don’t shy away from asking for help if something feels too heavy to handle alone.
Raking is an all-too-common source of aches and pains due to the repetitive motion, especially if you favor one side. Try to alternate arms every few minutes, even if it feels a bit awkward at first—it will help balance out the load on your muscles. Ergonomic tools can also make a huge difference, as they allow you to maintain better posture and reduce strain on your shoulders and back.
Taking short breaks throughout the day isn’t just a way to catch your breath; it’s a smart way to stay injury-free. Every 30-45 minutes, take a few minutes to stretch your back, shoulders, and legs. If you find yourself gripping your rake or shovel tightly, take a moment to loosen up your hands and wrists. Simple stretches for the wrists and forearms can relieve tension, especially if you’re prone to elbow or wrist pain.
Finally, staying hydrated and wearing comfortable clothing are two often-overlooked tips that can make a big difference. Even in cooler weather, muscles need water to stay flexible and functional. Keep a bottle of water nearby, and wear layers that you can adjust as you warm up. Supportive footwear is also essential; a good pair of non-slip shoes with ankle support can protect you from slips and help maintain good posture.
Know When to Call It a Day
Yard work can be surprisingly strenuous, so if you’re starting to feel sore or strained, it’s usually a good time to stop. Ignoring discomfort can easily lead to a more serious injury. Resting and taking care of any aches early on can keep minor soreness from turning into long-term pain.
When to Seek Help
If pain lingers beyond a few days or becomes more intense, it may be worth checking in with a professional. At Doylestown Sports Medicine Center, we’re here to help assess any discomfort and offer personalized treatment options.
Whether it’s back pain, shoulder strain, or knee issues, our team is equipped to get you back on track. Feel free to reach out to schedule an appointment, or ask about our free benefits call back to see if you have insurance coverage left this year.
With a bit of preparation and mindfulness, you can tackle your fall yard work without adding injury to your seasonal to-do list. Enjoy the beauty of fall, stay safe, and know we’re here if you need us!