Spring has arrived, and so has your garden! As the weather warms up, many people feel inspired to plant flowers and vegetables, adding vibrant colors and healthy produce to their yards. Gardening offers adults a peaceful escape, allowing them to express creativity, cope with depression, and enjoy fresh air. However, for some, taking care of a garden can be challenging. Activities like bending down, kneeling, lifting heavy plants, and reaching can put strain on the joints, particularly the back, knees, hips, hands, and shoulders.

May is National Arthritis Awareness Month, and with over 50% of people aged 65 and older affected by arthritis, it’s an important issue to highlight. Many individuals with arthritis struggle to manage symptoms like joint pain and stiffness, but even more so, they feel limited in their ability to engage in activities they enjoy. The key to managing arthritis is staying active. Though it may seem counterintuitive, keeping your joints in motion helps blood deliver oxygen and nutrients to the joint surface while flushing out inflammatory waste products that contribute to joint damage. But how can you stay active if it hurts? The answer lies in activity modification!

Whether suffering from diagnosed arthritis or age-related joint pain, check out these tips to help ease your tasks in the yard:

  • Purchase a kneeling pad for work that requires you to kneel on the ground. The pad should be made of a thick foam and help to cushion your knees while bearing weight through them.
  • Use a sitting surface if you’re working in an area for a longer time. Easy, portable surfaces include a small step stool or a 5-gallon bucket turned upside down.
  • Place yourself close to the area you are working to avoid long reaches or use garden tools to reach. Having a good lightweight rake and hoe will minimize your need to reach your arms too far from your body.
  • Use wheeled devices to transport plants like a wagon or wheelbarrow to minimize strain on your back. Keep your abdominals tight when pushing or pulling.
  • Bend with your knees by sending your hips backwards as if sitting into a chair when you need to reach to the ground. Your back should stay relatively straight.
  • Consider a raised garden bed or flower pots on shelves or a cart to reduce the need to bend to the ground.
  • Take breaks and stretch your joints. Long bouts of heavy work will fatigue any body, so consider taking a break with some stretches and a glass of lemonade.

You don’t need sore joints to have a green thumb! Follow these simple tips to reduce joint strain while making your garden thrive. For some helpful stretches to improve joint health, visit www.ReachYours.com/HealthyAging. If pain is interfering with your daily activities, consider seeing a physical therapist for a personalized program to help you get back to the things you enjoy. Happy spring!

Written by: Kristen Wilson, PT, DPT

Kristen Wilson is co-owner and physical therapist at Action Potential Physical Therapy with locations in Glen Mills, Kennett Square, and Media. Her passion for individualized care and helping others meet their goals led to the creation of their one on one treatment model. Kristen enjoys providing free educational lectures for her community and fostering a rewarding work environment for her team.