Proper Posture and Technique: Don't Let Raking Leaf You in Pain!

Fall is upon us! Crisp air, sweater weather and vibrant multi-coloured leaves all around Guelph. It is a beautiful season that makes Guelph even more picturesque (is that even possible for this cute city?). And while we're all out and about enjoying the brisk weather this season has to offer, part of this season includes raking leaves. Raking leaves can lead to an awesome pile of leaves for the children (or yourself, no judgement) to jump into but it can also lead to some body aches and pains, especially low back pain. Here are some tips and tricks for proper raking technique that can help reduce the chance of injury so you can enjoy Autumn.

1. Choosing the right rake
The job is always easier when you have the right equipment. And that 'right equipment' can also prevent injury. The proper rake is about chin height for yourself. If the rake it too tall or short, it can lead to unnecessary bending or reaching which puts you at risk for low back pain or shoulder pain.

2. Warm up before raking
Yeh, yeh, everyone always says to warm up before doing physical activity. And for good reason! Doing some light stretching and moving before going full force at raking can help prepare your body for that task. Gentle movements like marching on a spot and shoulder rolls can help to warm up your body and circulate blood through your tissues which make them much more resilient to intensive physical labour. 

3. Proper raking posture
Hard to do 100% of the time, but worthwhile making an effort to do. Keep your back straight while raking and try alternating arms to avoid prolonged repetitive motions. Also try alternating the pushing and pulling of your rake to work out different parts of your body equally. Try to avoid twisting motions which can place extra stress on your low back. If you need to lift a bag or pile of leaves, keep your core engaged and bend using your knees and not your back. Also, hug the bag/pile of leaves close to your body before attempting to lift it.

4.  Take breaks
It is recommended to take a few minutes of break every 20min of raking. But it can be easy to fall into the trap of wanting to rake the entire yard in one go. Though that may appear to be a more effective use of your time, I can also assure you that it will also be more effective at increasing your risk of injury. Instead, try to approach it with this mentality: Would I rather save 10-20min of break time, get the job done faster and increase my risk of injury while raking or would I rather spend the extra 10-20mins actually taking a break from raking, take a little longer to get the job done but also decrease my risk of injury? In the long term, it is worth it to spend an extra 10-20min taking a break because most injuries can't recover fully in 10-20mins. And of course, don't forget to hydrate!

5. Dress appropriately
Wearing proper shoes that have grip can prevent you from slipping and falling from damp leaves. Wearing work gloves can help prevent blisters on your hands. Wear clothes for appropriate warmth to help prevent muscle cramping.

If you or anyone you know have a lot of leaves to rake, come visit Dr. Brenda Yee or Katrina Zantinge to help get your body ready for raking or treat any existing body aches and pains so you can get raking!