Yard Work is HARD Work

It is beautiful out there, and many of us are starting to garden and mulch and do all kinds of outdoor projects.  In our rush to make our yards beautiful, we often forget how physical the work is- until the next day!

While it is normal to feel some muscle soreness after yard work, there are some things that aren't normal and some ways to minimize your soreness and chance of injury.

First, let's discuss how to minimize soreness:

1.  Drink lots of water while you are working.  Dehydration can not only be dangerous in terms of heat exhaustion, it will also make you much more sore after a day in the yard.  Save the caffeinated and alcoholic beverages for later.
2.  Take lots of breaks, especially if it is hot.  It is easy to overdo it.  Even if you are in great shape, the muscles you are using may not be used to the load and your body may not be used to the sun and heat.  Most of us get better at withstanding outdoor workouts as the summer goes on, but early in the year it can be a shock to the system.
3.  Wear sunscreen.  Nothing makes post-work soreness worse than a good sunburn!
4.   Wear light colored, breathable clothing.
5.  Warm up and cool down, just like you would with a normal workout.
6.  Switch tasks periodically to avoid spending long periods squatting or digging or hauling mulch in a wheelbarrow.  If you have someone helping you, try trading tasks back and forth.

So what if you are already hurting?  What should you do?  When should you call a doctor?  It can be difficult to know when to seek medical attention after overdoing it or injuring yourself.  Here are a few tips:

1.  If you are confused, having chest pain, pass out or have moved to a cool place and are still experiencing dizziness, a rapid heart rate or confusion, you need to seek medical attention immediately.  Heat stroke is real and so are heart attacks.  Don't ignore serious symptoms.
2.  If your pain is so severe that you cannot move, call the doctor.  Otherwise, there is no harm in applying some ice and resting a while to see if it improves. If you have sharp pain or swelling, do not use heat.  Apply ice for 15-20 minutes and then take it off for an hour and repeat.
3.  If your pain is no better after 48 hours, I recommend calling the chiropractor or primary care physician.

Yard work and gardening are extremely rewarding.  They are good for the body and good for the mind.  There is a great sense of peace to be found in the outdoors and a great satisfaction to "tiring yourself out" creating something.  This is especially true for those of us who spend our days indoors.  Get out there and soak up a little sun- just don't burn!