Autumn Injury Prevention Tips: Raking Leaves

Apple cider, pumpkin patches, cooler days, cozy evenings fireside, fall foliage’s vibrancy, the start of school, football—signs of the abundance of Autumn!

Autumn can also bring a perhaps unwanted abundance—enormous amounts of fallen leaves and hours of yard work. Yard work and raking leaves, while enjoyable, can take a toll on the body. The twisting, turning, bending and pulling of raking can contribute to low back pain, while incorrect biomechanics can lead to neck and shoulder pain. Fall’s colder weather can put you at risk for muscle pain; muscles constrict in cold weather and may be more prone to cramps and strain.

Before you get outside to rake the leaves in your yard, take a moment to review and put into practice our raking injury prevention tips. 

6 Tips to Prevent Injury: Raking Leaves

1.     Warm up your muscles before raking. Go for a brisk walk around your yard to get your circulation pumping to warm up your muscles. Stretch before you begin raking. By doing so, you decrease your chance of straining, cramping, or muscle soreness.

2.     Bundle up and dress for movement. Wear warm layers that you can move freely in and use supportive shoes like good sneakers to provide support and prevent back pain.

3.     Work in increments. Break up your yard work and raking into multiple smaller increments to avoid prolonged repetitive stress on your body.

4.     Ensure your raking tools are ergonomic. Check the height and strength of the rake. Make sure the handle of the rake is tall enough so you do not have to bend forward and strain your back. You also want to ensure the rake isn’t too heavy as that can place stress on the neck and shoulders. If using a leaf blower, use the strap and switch sides regularly to avoid overusing and straining one side.

5.     Use proper biomechanics when raking. When raking, use your whole body, not just the arms or back. Place your dominant hand at the top of the rake at eye level and place the other hand at waist level on the rake.

• Use a scissors stance, standing with the right foot forward, left foot back and switch periodically. Pull the rake in with the power of moving your legs, not by bending or twisting your back. When doing a side lunge while raking, transfer your weight from your left to right leg while using the momentum from your legs to bring the rake across the ground. Change sides frequently to avoid overusing one side of your body.

6.     Safely bag and lift the raked leaves. When bagging leaves, avoid bending at the waist. Kneel or sit down to reduce stress on the low back. If kneeling, use a foam pad or cushion so you don’t place excessive pressure on the knees. When lifting the bagged leaves, bend at the knees, tighten your core, and keep your back straight. Avoid overfilling the bags, particularly when leaves are wet as they are heavier.

Enjoy all that the fall season has to offer and follow these injury prevention tips when raking leaves!