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Health Education

Avoid aches, pains and strains this autumn
The cooler fall weather hasn’t arrived yet but that hasn’t stopped many of you from packing away your swimsuits, summer clothes and oscillating fans.  Before you pull out your winter coat, fireplace tools and snow shovel, you’ll need to find your favorite flannel shirt and sweatpants and take care of a few garden chores.
Not everyone is blessed to be a resident of Franciscan Communities.  Our residents enjoy maintenance-free living and have retired their rakes.  While fall chores can be physically strenuous and good for your health, they also can put you at risk for back and shoulder injuries that could keep you out of commission for the family Thanksgiving football game and other outdoor activities.

According to the American Academy of Orthopaedic Surgeons (AAOS), routine chores like raking leaves need to be respected as vigorous aerobic workouts because of the prolonged repetitive motion, twisting, bending, lifting and carrying.  AAOS reminds you to take proper safety measures to avoid injury.

AAOS recommends that you begin by stretching for at least 10 minutes, as well as afterward. You should also check the yard and take care of larger branches, tree limbs and other debris that could cause falls.  You should use a rake that’s comfortable for someone your size, pace yourself, take plenty of breaks and drink enough fluids.

Vary your movements, especially your arm and leg positions.  Simply switch your lead arms frequently and you won’t exhaust your muscles.  A proper raking procedure is to rake leaves straight back and move with the rake as you walk backwards.  Please exercise care when walking on wet leaves, avoid throwing leaves over your shoulder or side and do not overfill leaf bags or overdo it.  Instead, balance it out over several days.  Trying to do too much in one day could make you dreadfully sore, covered in Ben-Gay and confined to a reclining chair.  Is that how you want to spend the beautiful fall weather?

Lastly, consider making raking leaves and yard work a fun, family event.  Large piles can be fun for the kids or grandkids to jump in and if you have older children or grandchildren, teaching them about the importance of helping maintain the yard, as well as the incentive of a few dollars for their efforts, could make yard work a fun time for all and make the chore less burdensome on you and your body.

For additional tips and info, please visit www.orthoinfo.org.

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