Over Sixty Spring 2022 Digital

21 LIFESTYLE OVERSIXTY.COM.AU | ISSUE 2 | 2022 WIN! discovered this requires less effort and so ex- erts less force through the joints than a more erratic digging style. Check your tools Blunt tools can increase the risk of hand pain after gardening, particularly for those with arthritis, “as you could need to press with up to four times more force than with a sharp implement,” says Karen Fitt, hand therapist at Melbourne Hand Rehab. “Keep tools sharp and if you use seca- teurs, then choose a ratchet-style. These use 5-6 small cuts to cut through thicker roots or branches, rather than one big one, which re- duces pressure on the hand,” says Fitt. Wear gloves Gardening gloves add a layer of protection against scratches, splinters and insect bites – as well as the risk of dirt entering any cuts on your hand. “There’s a lot of bacteria in soil and it’s very easy to get an infection if this enters an existing scrape or scratch,” says Fitt. “These infections can quickly get very dramatic, with some even needing IV antibiotic treatment.” Know the 3-Point Rule According to UK lawyers The Compensation Experts, ladders are themost dangerous piece of equipment in the garden, leading to 28 per cent of injuries. You probably already ensure all feet of the ladder are flat on the ground, but do you also use the 3-Point Rule? This dictates that you maintain three points of contact with the lad- der at all times – so, two feet and one hand. Lightweight tools can helpmake this easier. HELEN FOSTER GARDEN G ardening is a very healthy hobby – gar- deners can experience less stress, a lower risk of heart disease and even a healthier mix of gut bacteria than others, but if you don’t garden well, you could offset all those amaz- ing benefits with aches, pains and other woes. The good news is, a few simple tweaks can make your horticulture healthier. Above: Taking a bit of care while in the garden will ensure a pain- and injury-free experience Photo: Getty Images LIFESTYLE Injury-free gardening Follow these expert tips for pain-free gardening Get into a rhythm Digging can be a recipe for aches and pains, with a study at the UK’s Coventry University revealing it puts a lot of strain on the lower back and shoulders. However, the rhythmand position you dig in can change everything. According to lead researcher, biomechan- ics specialist Dr James Shippen, the perfect digging posture sees you bending your knees to take you nearer to the ground, rather than bending your back forward or stretching your arms. Adopting this position halves the amount of force on the lumber region of the back and decreases shoulder strain. Aimtodig ina rhythmic fashion. Dr Shippen Win a Vegepod Medium Pod Bundle with Cover and Stand, valued at $439. To enter, visit www.o60.me/contests Don’t over reach. Your navel should always remain inside the side rails of the ladder. Check your elbows If your elbows are straight while doing a gar- den task, chances are you’re reaching too far forward, increasing your risk of upper back or shoulder pain. Keep themslightly bent. Also consider taking a break from any gar- den task every 30 minutes. “The body doesn’t like being in one position for a sustained peri- od, so ask yourself, is this going to take a long time and if so, think about how you can break a task down into parts, or vary your position,” says Dr Sophie Heywood, sports physiothera- pist at theMelbourne Sports Medicine Centre and Hydro Functional Fitness. Propose to your plants “Many garden jobs require kneeling, but this puts pressure on the front of the knee which can irritate the kneecap or the fat pad that cov- ers the front of theknee,” explainsDrHeywood. Knee pads canhelp, but also consider a half- kneel, like the traditional marriage proposal position, distributingweightmore evenly.