Raking Leaves: Tips for Safety & Comfort

If you’re not careful, raking leaves can be a literal pain in the neck. Use these tips to tackle your fall to-do list safely.

Though fall is a favorite time of year for many Michiganders, it’s safe to say that raking leaves is not on everyone’s list of favorite activities. Whether you enjoy this part of the season or not, it’s important to prepare yourself and take a few simple steps to make sure you and your family are raking safely. Here are a few words of advice to help you get started:

• Start with stretching. A few minutes of stretching can make a huge difference in how you’ll feel the next day. Simple exercises like walking around the yard before raking or doing arm circles, forward/side bends and arm stretches can help get your body ready to work.
• Take your time. Especially for people who aren’t regularly active, a yard full of leaves can be a major undertaking. Break your yard into sections that can be completed in 15-20 minutes and tackle each section on a different day of the week. Trying to do everything at once can lead to overuse injuries including tendonitis or strained muscles. If you only have one day to complete the task, at least make sure you are resting for 15 minutes between each 15-20 minute session and drink plenty of water. Stop and stretch or rest anytime you feel fatigued or if you feel strain.
• Choose the right rake. Make sure your rake is tall enough that you don’t have to bend over to use it, but not so tall that you have trouble managing it comfortably. Your rake should be lightweight so as not to strain your neck/shoulders. One hand should be at the end of the rake and the other about 3/4 of the way down.
• Check and double check your posture. Posture is extremely important while raking. Keep your feet at a wide base for stability, and keep your back as straight as possible to avoid a hunched posture, which can strain your neck and back. Be careful not to twist your spine while moving, and instead move your feet and body as you go.
• Switch it up. For most people, it feels a bit more comfortable to lead with either the left or right hand. Even so, it’s important to switch hands every 5 minutes or so to prevent excessive strain on one side of the body. This can also help prevent blisters from overuse on one area of the hand.
• Don’t overdo it when bagging leaves. Bagging leaves can be just as hazardous as raking when it comes to potential injury. Avoid bending at the waist, and if you can safely kneel on a knee pad or sit while bagging, it will help avoid strain and make lifting easier. Keep bags from becoming too heavy by not overpacking, especially when working with wet leaves that tend to be heavier. Use your legs when lifting bags and be sure to breathe normally while lifting (do not hold your breath).
• Ask for help! Even for a physically active person, a yard full of leaves can be a lot to handle. Ask for help from family members or team up with neighbors to tackle each others’ yards and make it a group effort.

With the right support and preparation, raking leaves can be a great form of exercise and can even become a fun seasonal tradition! If you do find yourself with lingering pain or injury after an afternoon raking session, contact a Renue Physical Therapy location near you to find relief.