Spring is here and gardeners across the country are eager to get started completing the many garden tasks ahead.
Resuming the physical activities of gardening requires time to acclimate to these demands. A relaxing and enjoyable activity for many, gardening can turn dangerous without proper precaution as repetitive stress injuries, tendonitis and carpal tunnel syndrome can stem from this pastime.
Additionally, simple scrapes, blisters and bites can turn into serious problems if not treated appropriately.
Since prevention is the best approach, the American Society of Hand Therapists is providing warm-up exercises and injury prevention tips to help all levels of gardeners avoid serious and long-term injuries while enjoying this popular outdoor activity.
"The repetitive movements associated with gardening such as raking, weeding, digging and pruning put stress on the hand and wrist. Many gardeners spend hours performing these activities with improper form, which can lead to a variety of problems in the hands and entire upper extremity," said Donna Breger Stanton, ASHT past president. "Warming up before gardening is just as important as warming up before a vigorous workout. After warming up, stretching exercises for the major muscle groups that will be involved in performing the task can reduce the risk of injury."
ASHT recommends following these upper-extremity exercises prior to gardening.
Note: These exercises should never be painful when completing them. You should only feel a gentle stretch. Should you experience pain, consult a hand therapist or physician.
· Fold your hands together and turn your palms away from your body as you extend your arms forward. You should feel a stretch all the way from your shoulders to your fingers. Hold for 10 seconds and repeat eight times.
· Fold your hands together and turn your palms away from your body, but this time extend your arms overhead. You should feel the stretch in your upper torso and shoulders to hand. Hold for 10 seconds and repeat eight times.
· Place your hand just above the back of the elbow and gently push your elbow across your chest toward the opposite shoulder. This is a stretch for the upper back and shoulder. Stretch both the right and left arms. Hold for 10 seconds and repeat eight times.
· Raise one arm overhead. Bend the elbow. Place the opposite hand on the bent elbow and gently push the elbow back further. This is a stretch for the triceps. Stretch both the right and left arms. Hold for 10 seconds and repeat eight times.
· Extend an arm in front of you, making sure the elbow is completely straight. With your palm down, take the opposite hand and bend the wrist downward. Then turn the palm up, and stretch the wrist backward. This stretches the forearm and wrist muscles. Hold for 10 seconds and repeat eight times.
"Warming up by walking around the lawn or garden a few times then taking the time to stretch is advisable before beginning a demanding task. Poor form and bad habits during gardening can bring an early end to the gardening season. ASHT is providing gardeners with simple and helpful tips to help avoid painful injuries," said Breger Stanton. "Following these guidelines is the best way to stay healthy and enjoy the many benefits of gardening."
ASHT released professionally designed guidelines to prevent injury and foster healthy gardening practices:
· Wear gloves at all times. Bacteria and fungus live in the soil and a small irritation or cut can develop into a major hand infection. Glove choice should be specific to the specific task. Thick, leather or suede gloves may protect your hands from thorns, cuts and scrapes while pruning roses. Rubber or latex-coated gloves may be appropriate to aid in grip when working in the soil.
· Keep your hands and arms covered. Be especially careful if you live in an area where you may disturb a snake, spider or rodent living in your garden. You will be better protected from poison ivy, insect bites and other common skin irritants that may inhabit a garden.
· Take a break every hour or switch to another activity. Overuse of repetitive motions, such as digging and constant gripping can cause tendonitis of the wrist, elbow or lead to carpal tunnel syndrome. Break up large tasks into short sessions, with a rest and stretch break between gardening sessions to reduce muscle fatigue.
· Use a tool when digging into unfamiliar or new areas. Buried sharp objects can cause tendon lacerations or punctures. Use the correct tool for the task at hand in order to avoid accidental injury.
· Learn how to use and store your tools correctly to prevent accidents, and keep sharp tools out of the reach of children at all times. Also make sure to put all tools away after use.
· Keep garden tools in top working order to reduce the physical effort required as we work in the lawn and garden.
· Use well-designed tools with non-slip rubber or padded handles to protect the smaller joints in your hands. Make a circle with your index finger and thumb — that is how big the grip of your tool should be. The shape of the handle should provide equal pressure along the palm.
· Using better body positioning minimizes muscle pain. Work with the wrists in a neutral position by avoiding the extremes of motion (up, down and sideways). Hold objects with a light grasp or pinch, avoiding a tight sustained grip. Use both hands for heavy activities like lifting a bag of potting soil and alternate hands on more repetitive tasks like scooping dirt out of the bag into a pot.
· Use a basket or large handled container to carry supplies to the garden. The basket should be carried with both hands, distributing the workload equally and decreasing stress in the joints of your upper body.
According to Stanton, another way to prevent injuries among avid gardeners is to find ways to alter the gardening routine. Simply changing a few motions while working in the yard can help to prevent the onset of repetitive stress injuries, blisters, tendonitis or carpal tunnel syndrome.
The warm-up exercises and safety tips were developed by professional hand therapists who are occupational and physical therapists specializing in the treatment of the hands, arms and shoulders. These exercises and tips have been designed to supplement more commonly known gardening safety practices that concentrate only on preventing back injuries.
The American Society of Hand Therapists is a nonprofit organization with the goal to advance the specialty of hand therapy through communication, education, research and the establishment of clinical standards. ASHT's nearly 3,000 members in the United States, Canada and around the world strive to be recognized leaders in the hand therapy profession. For more information about hand therapy or to find a hand therapist in your area, visit www.asht.org.
This week's Health Talk was submitted by Deb Hartenstein, certified hand therapist and occupational therapist at Vermont Sports Medicine Center in Rutland (www.vsmc.org, 775.1300) and a member of The American Society of Hand Therapists.
We’ve all seen the commercials claiming a morning bowl of oats lowers cholesterol, but does it really do the job? Yes, and definitively so, according to a recently concluded University of Kentucky review study.
Dr. James W. Anderson, a professor of medicine and clinical nutrition at the university, found that studies conducted during the past 15 years have, without exception, shown that regular consumption of oatmeal lowers total cholesterol levels and low-density lipoprotein (or LDL, the “bad” cholesterol) without adverse effects on high-density lipoprotein (or HDL, the “good” cholesterol), or triglyceride concentrations.
“Whole-grain products like oatmeal are among some of the best foods one can eat to improve cholesterol levels, in addition to other lifestyle choices,” Anderson said in a university press release. “Lifestyle choices such as diet should be the first line of therapy for most patients with moderate cholesterol risk, given the expense, safety concerns and intolerance related to cholesterol lowering drugs."
Recent data also suggests whole-grain oats, as part of a lifestyle management program, just might offer health benefits that extend beyond total cholesterol and LDL cholesterol reduction. Anderson’s studies suggest eating a hearty bowl of oatmeal every morning just might:
reduce the risk for elevated blood pressure, type 2 diabetes and weight gain;
reduce LDL cholesterol during weight-loss;
provide favorable changes in the physical characteristics of LDL cholesterol particles, making them less susceptible to oxidation, which is believed to lead to hardening of the arteries); and
supply unique compounds possibly leading to the reduction of early hardening of the arteries.
“Since the 1980s, oatmeal has been scientifically recognized for its heart health benefits, and the latest research shows this evidence endures the test of time and should be embraced as a lifestyle option for millions of Americans at-risk for heart disease,” said Anderson.
So whether it’s a bowl of oatmeal to start your morning or an oat muffin as a snack later in the day, make oats a part of your daily diet. Your heart and arteries will thank you for it.
Recipe Of The Week!
Shrimp - Apple Salad
Serves: 4
Ingredients:
1 tablespoon water
48 tiny frozen shrimp (about 1 cup)
2 tablespoons chopped red onion
3 apples, cored and cubed
1/4 cup lemon juice
1/2 cup diced celery
1 tablespoon chopped parsley
1 teaspoon dried dill
4 teaspoons horseradish
1/2 cup fat-free mayonnaise
Ground black pepper, to taste
4 tomatoes, cored
Directions:
In a nonstick frying pan, heat the water over medium heat. Add the shrimp and onion, and sauté until the shrimp is opaque and the onions are translucent, 5 to 7 minutes.
Transfer to a bowl, cover and refrigerate until well chilled.
In a small bowl, add the apples and lemon juice. Toss to coat evenly and set aside.
In a large bowl, combine the celery, parsley, dill, horseradish and mayonnaise.
Add the black pepper to taste. Stir in the shrimp mixture and the apples. Refrigerate until well chilled, 45 to 60 minutes.
Just before serving, stuff the shrimp salad into the cored tomatoes. Serve immediately.
Happy Mother's Day
Our mothers are so precious.
My mom, Liane, is an amazing woman. She instilled the beliefs and confidence in my abilities that have allowed me to do what I have done in my life today. She raised a family of six with amazing grace and intelligence. Not to mention the fact that she had me to deal with! I believe that in it self makes her a saint.
Whether you're a mother or not, if you want to ensure you reclaim control over your body, take simple but active steps toward improving your appearance and how you feel. We have a special gift for you.
In honor of my mom, and to thank you for being a valued client we wanted to give you the most important gift we could ever give you - a gift of health. The best way we know how to do this is more coaching, accountability, support and guidance. And now you can get more of this for less, when you purchase any package you will receive $200 off.
Treat yourself to this wonderful gift of health and fitness, or you may want to give it to your mom, your daughter, or any woman who you feel will benefit from it (but we sincerely hope YOU will choose to reward yourself.)
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Quote of the Week!
The harder you work, the harder it is to surrender. -- Vince Lombardi
Sincerely,
The Staff At Fitness Together
Brookfield, Delafield, Wauwatosa and Woodbury, MN
