Gardening is a wonderful hobby, but it can also take a toll on your wrists and hands. Here are some tips to help you enjoy your garden without experiencing pain.
Wrist Pain Prevention
Repetitive strain injuries in the wrist, especially on the thumb side, can be quite painful and difficult to heal. To avoid these injuries, follow these tips:
Use ergonomic handles: Opt for tools with large, comfortable handles, especially those with an "L" shape. You can even adapt your own tools to reduce strain. Check out this video for a simple DIY solution: "How to create an ergonomic Garden Tool"
Take rest breaks and stretch: Every 30 minutes, pause and stretch your wrists and hands. Hold each stretch for 10-15 seconds, repeating 2-3 times:
Prayer Stretch: Bring your palms together in front of your chest, fingers pointing upward. Gently press your palms together.
Wrist Extensor Stretch: Extend your arm forward, palm facing up. Gently bend your wrist back toward your forearm.
Use two hands: Many tasks are easier and less stressful when done with both hands.
Use larger joints: Instead of relying on your wrists and fingers, use your larger arm and shoulder muscles for tasks like digging. This reduces strain on smaller joints.
Respect pain and ice: If you experience pain, stop the activity and apply ice to the affected area. Use an ice pack for 20-30 minutes, wrapped in a towel, several times a day.
Hand Pain Prevention
Arthritis and overuse injuries are common causes of hand pain. To protect your hands:
Use ergonomic handles: Choose tools with comfortable, large handles. Adapt your tools if necessary.
Take rest breaks and stretch: Every 30 minutes, pause and stretch your hands and fingers:
Thumb Abduction Stretch: Extend your arm forward, palm facing down. Spread your fingers wide, then bring your thumb away from your fingers.
Finger Extension/Abduction Stretch: Extend your arm forward, palm facing down. Spread your fingers wide, then bring them together.
Use two hands: Many tasks are easier and less stressful when done with both hands.
Avoid old, rusty tools: These can be difficult to use and can lead to strain.
Use the pinky side of your hand: For tasks like pruning, grip the tool from the pinky side to reduce strain on your thumb.
Work close and straight-on: Avoid reaching to minimize strain on your arms and wrists.
By following these tips, you can continue to enjoy gardening without compromising your hand and wrist health. Remember, listening to your body and taking breaks is crucial for long-term well-being.
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