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Fall is a wonderful season of the year; pumpkin pies are baked, you can see beautiful trees, the weather is changing, and the evenings are cold.
However, it is the time of the year when you have to clean out leaves that are covering your lawn.
People spend most of their time on weekends removing the leaves from the yard.
Raking leaves is a crucial task that no one wants to do it but have to do it.
Especially when you start to experience elbow pain from raking the leaves on your lawn or garden.
It is an annual thing; some people love and enjoy the autumn and spend time cleaning their yard.
On the other hand, some people don’t relish the idea do spending hours removing leaves.
Having a beautiful lawn is a daunting and tiresome task.
For maintaining your lawn in optimal condition, owners have to spend hours cleaning the debris and leaves.
A leaf rake is an imperative tool for gathering soggy materials scraping debris and cleaning over-grown areas.
Raking leaves is a great physical activity for improving your posture, decreasing the risks of pathologies, and strengthens the muscle.
Raking leaves require effort and time; for some people, it can be strenuous work.
This can have an adverse impact on your elbows.
Many people are not aware of the fact that seasonal lawn tasks like raking can result in a painful and nagging elbow condition.
Raking leaves involve repetitive movements along with tiring tasks such as twisting, reaching, bending, and carrying things for a long period.
This task is a burden on some people as they can easily overwork their muscles.
In this post, we have outlined everything you need to know about relieving your painful elbow before and after raking.
Be sure to visit our friends over at Good4Utah. They also have a great post on this very subject.
Let’s get started!
Tennis elbow is a condition that is caused by overusing your muscles.
Though people think tennis elbow can be caused by playing tennis or any other racquet sports.
Unfortunately, there are several activities that can result in a pain in the elbow.
In simple words, tennis elbow is an inflammation of the tendons that connect the forearm muscles.
The tendons get damaged from overuse and by repeating the same movements continuously.
It is the reason why people experience pain on the outside of the elbow.
It is known as tendonitis.
According to elbow surgeon, tennis elbow will resolve with the passage of time.
8 people out of 10 people will feel better over time.
If you are finding that your elbow pain won`t go away or is not getting better be sure to read all about it.
For some people, it might take a couple of days to recover while for some it might take longer.
When people experience an elbow pain raking leaves they think it is because of some internal damage.
Fortunately, this is not the case. Mostly, tendonitis can result in temporary discomfort and pain.
It is not a long-term condition and may not require surgery.
Tips for Raking Leaves Without Hurting Yourself
Raking leaves is an essential task, but it doesn’t mean you have to get hurt to have a clean lawn.
This is why we have listed some of the tips for you to follow and clean your lawn without elbow pain raking leaves.
Here are the Top 16 Ways To Avoid Elbow Pain from Raking Leaves This Fall
· Before starting raking the leaves, you must warm up and stretch your muscles.
· It is better to wait for all the leaves to fall before you can start raking the leaves.
· The most common reason for experiencing tendonitis is the equipment you use. You must change your rake, shift from the heavy old rake to an ergonomic version. You must look for a lightweight rake with a padded handle and a bent shaft.
· You must keep your body and posture right to reduce the risk of elbow pain raking leaves. The right way to rake leaves is by keeping your back straight. Your neck muscles should be relaxed, and your elbows bent and close to the side of your body.
· It is recommended not to twist or bend your back when raking leaves.
· When you are raking, you should use the power of your legs and arm to pull the rake. It will minimize the effort your back will have to exercise.
· It is advised not to rake leaves when the ground is wet. This because the leaves are slippery and will be heavy.
· Your face must be towards the pile. You must rake the leaves toward your body. It means you should follow forward to back movement.
· For distributing your work more evenly, it is suggested to change the positions of your hands when holding the shaft. You should even change the position of your legs; switch the forward leg with the back leg. This will help avoid muscular pain.
· Regular breaks or intervals are necessary as it will prevent you from overworking your muscles.
· When you are bags with leaves, you should not bend at the waist. It is advised to bend your knees and fill the bag. Avoid filing the bag too much as it will make it easy to carry it.
· You can even kneel down or sit on the ground to fill the bag. For making yourself comfortable, you can muse knee pads or foam pads for reducing the pressure on your knees.
· When you are lifting up the bag of leaves, you should bend your knees and not use your back.
· It is recommended to get additional help if you are already experiencing pain in your elbow or back.
· You can make it a fun time and spend quality time with your family. You can get your kids to help you.
· A common mistake is not stretching the next day. When you stretch your muscles the next day, it will help reduce soreness.
Dressing for the Job
· It is crucial for you to wear gloves as holding the rake can result in blisters. The gloves will keep your hands from getting dirty by picking up the leaves. It is best to have canvas leather work gloves to protect your hands.
· It is recommended to wear long sleeves shirt and pants. Irrespective of the weather, it is safe to wear pants. This is because there might be insects, snakes and other creatures that can bite you. Wearing jeans with a full sleeves t-shirt is good. If it is cold, you can wear a jacket and hat.
· You must wear shoes that are comfortable, and they must prevent falls. There are small insects and creatures in your yard that might bite you. So, you must cover your feet.
· Experts recommend wearing a mask if you have allergies. In this way, you will not be inhaling any dust or allergens.
Unfortunately, if you think raking leaves is not style, then you can consider these options:
· You can use leaf blowers to gather leaves in one location and then fill them in the bag.
· You can even mulch the leaves when the grass is growing. In case the grass has reached its growth level, mulching is not a good choice. This is because it will hurt the growth of new grass.
Check out these other interesting tips and facts about raking leaves safely to prevent injuries not only to your elbow but to your back as well.
Treating Tennis Elbow
There are several ways to treat tennis elbow. Here are the treatments for reducing the pain.
· Since it is an annual thing, you must gradually increase the yard work. You don’t want to rake all the leaves on your first day. It is better to divide your work on days.
· It is suggested to rake leaves with breaks or intervals. This is the best way to avoid tennis elbow.
· For enhancing the strength of your muscles, you can do stretching and strengthening exercises for your muscles. In this way, you will be able to keep your muscles strong.
· When you feel pain on the outside of your elbow, you must stop doing the activities that cause the pain or worsens it. You should rest your arm, fingers, and wrist, so the inflammation can be reduced.
· It is advised to apply ice to the inflamed area. In case the pain is unbearable, you can take over-the-counter medication.
· To help recover from tennis elbow, you can ask your doctor to provide a brace or a strap that you can wear around your arm. This will prevent the tendonitis from aggravating.
However, if you have experienced tennis elbow for more than 6 weeks, it is recommended to visit your doctor.
Preparing yourself for raking leaves is a good way to make sure you don’t have elbow pain raking leaves.
Though it is common to overuse your muscles, you must be extremely careful.
Tennis elbow is a common condition that can get the best of you.
When you start raking leaves, you need to keep these tips in mind.
You will be able to reduce the risk of experiencing elbow pain. It is advised to stretch before starting raking and wear proper clothing.
This will help you stay safe from insect bites.
The equipment and technique you use also has a key role to play in raking.
If your posture is not right, you will be susceptible to tennis elbow.
It is recommended to practice your posture before starting and take regular intervals to give your muscles a rest.
For more information, you can consult your doctor.
But here is the thing…
If you want to completely avoid elbow pain now and in the future and…
You do not want to shell out money on Dr’s or useless gadgets.
Click on the button below and watch a simple elbow pain relieving video that you can do at home this very minute.
is the author of Tennis Elbow Secrets Revealed which has been teaching individuals how to overcome their tennis elbow injury at home since 2005 with over 1,767,986 copies sold.
He is a Certified Personal Fitness Trainer and Exercise Rehab Specialist based in Vancouver, BC, Canada