Gardening Counts As Exercise

This time of year, more people are going outside to do yard work or to start their gardens. Whether you're mowing the grass, weeding, or planting new flowers; you can get some great exercise. However, because injury is possible with any physical activity, we must take the proper precautions to avoid injury while working in the yard or garden. Here are some tips that I try to keep in mind whenever I am out in my backyard.

Stay Hydrated

Whether you keep a water bottle outside with you or if you take frequent breaks to go inside to get a drink of water, you need to make sure you stay cool and hydrated, even if it doesn't feel that hot outside. If you struggle with muscle cramps, you may want to drink something with electrolytes.

Use Knee Pads

If you're going to be down on your knees in your flowerbeds, you may want to invest in high quality knee pads or a knee mat. However, if you still experience knee pain afterward, be sure to ice your knees. For tips on safe ways to ice, check out a previous blog, "Ice vs Heat."

Avoid Twisting

If you are planning to be weeding or hoeing,  it can feel natural to twist in order to reach more area. However, twisting can cause injury to your back. Instead, move your whole body so you can reach the area easier without twisting. Again, if you find you twisted without realizing and have injured your back muscles while working outside, be sure to stop to ice your back.


Yard work and gardening can bring great satisfaction as well as great exercise. Just be sure you stay hydrated and avoid injury.

Exercising Tip to Reduce Knee Pain

About one year ago, I was having a lot of knee pain going up and down steps and getting out of cars. I hated it. After some research, I developed this exercise technique to reduce my knee pain during my workout. If you are wondering if this would work for you, contact your medical provider, or call our office for an appointment.

Throughout the entire exercise, I go slowly so that I can warm up the tissue. I don't mind if my muscles burn from the exercise, but I do not want to have any knee pain.

• Step 1: I start by setting the weight on a leg extension machine on a low weight so that I can warm up my tendons.
• Step 2: I extend both of my legs to about 70%, as shown in the video.
• Step 3: I bring back one leg and lower the weight slowly with the other.
• Step 4: I then pause for at least as long as it took me to do the lift.

I pause after each lift to make sure that I'm getting enough blood flow to the tendon in the knee where a lot of the pain is coming from.

After I'm feeling warmed up, I increase the weight. In the video, I doubled the weight, and I paused for twice as long as it took me to do the lift.

Whenever I'm really starting to work hard lifting heavier weight, I need to wait up to three times as long as it took to do the lift to ensure that I'm getting enough blood flow to the tendon.