How to Stay Injury Free This Gardening Season

How to Stay Injury Free This Gardening Season

Gardening is a great way to stay active and enjoy the nice weather. But like all forms of physical activity, gardening can also lead to injury. Here are some tips to help you stay injury free this gardening season!


Fun Fact: Gardening can burn between 250 – 400 calories per hour.



  • Warm up: Dynamic (moving) stretches
  • Arm circles, leg swings, squats, side trunk bends, forward trunk bends, backward trunk bends, standing trunk rotation, wrist flexions and wrist extensions
  • Stretch throughout the day as you garden
  • Proper lifting techniques
  • Workout regularly to improve your overall strength and flexibility
  • Use tools with longer handles to prevent bending and reaching
  • Use pad or gardening stool to protect your knees
  • Stay hydrated



  • Work through the pain
  • Lift heavy objects by yourself
  • Overdo it
  • Work looking upwards or with arms overhead for long periods of time



Proper Form

  • Squat down to pick objects up from the ground (engage your core, thighs and butt)
  • Keep objects close to your body when lifting
  • Keep your core tight
  • Avoid bending over when using tools (i.e. rake, shovels, hoes)
  • Avoid twisting of extremities
  • Work below shoulder level
  • Use both arms