Fall Gardening and Yard Work: Preventing Common Injuries

Spring and summer usually get the credit for gardening, but for many of us, late summer and early fall are peak times for yard projects: aerating lawns, raking leaves early, pruning shrubs, and preparing flowerbeds for cooler planting. Yet, by fall we’re often fatigued from months of weekend labor, and our bodies can be vulnerable to “weekend warrior” injuries.

At PAR 5 Physical Therapy, we see patients in September and October with low back strain from picking up yard waste, wrist pain from raking, and knee aches from prolonged kneeling. Here’s how to prepare your body—so you can get your yard in shape without paying the price.

Why Fall Yard Work Often Goes Wrong

Cumulative Fatigue: After months of mowing, weeding, and pool maintenance, muscles and joints are already tired.

Sudden Workload Spikes: Spending 3–4 hours raking or digging in one weekend session can overload tissues that have been relatively idle.

Poor Body Mechanics: Bending forward constantly, twisting with a heavy rake, and kneeling on hard ground all create risks for strain.

Lack of Warm-Up: Jumping right into yard tasks without warming up stiff muscles increases injury likelihood.

Common Fall Yard Injuries & How to Prevent Them

1. Low Back Strain

Why It Happens: Constant bending and lifting—often with poor form (rounded back).

Prevention:

  • Hip Hinge Technique: Teach yourself to hinge at the hips, pushing your butt back while keeping a neutral spine.

  • Core Bracing: Before lifting or bending, brace your core (like you’re about to get punched in the stomach) to protect your spine.

  • Use Tools: Long-handled rakes and leaf blowers reduce the need to bend.

2. Wrist and Hand Pain (e.g., Tendonitis)

Why It Happens: Repetitive raking, pruning, or digging without breaks or proper grip can inflame tendons.

Prevention:

  • Grip Strength Work: Incorporate wrist curls and hand-strengthening exercises to build endurance.

  • Ergonomic Tools: Choose gardening tools with cushioned, anti-vibration handles.

  • Take Breaks: Alternate tasks (raking → pruning → watering) to give overworked tendons a rest.

3. Knee and Hip Discomfort

Why It Happens: Prolonged kneeling when pruning or seeding, especially on hard surfaces.

Prevention:

  • Use Kneepads or a Cushion: Keep hips stacked over knees, use a soft pad, and avoid rotating the ankle when kneeling.

  • Hip Flexor & Quad Stretching: Tight hips can place extra strain on knees—stretch them daily.

  • Strengthen Glutes: Strong glute muscles help support knee alignment during bending tasks.

Fall-Specific Prep Routine

Before diving into yard work, spend 10 minutes on a quick prep routine:

Dynamic Warm-Up:

  • March in Place with High Knees (30 seconds)

  • Hip Circles (10 per direction)

  • Arm Circles (10 per direction, both small and large circles)

Mobility Drills:

  • World’s Greatest Stretch (5 per side)

  • Cat-Cow Spine Mobilization (10 reps)

  • Ankle Pumps & Circles (10 reps each direction)

Activation Exercises:

  • Glute Bridges (2 sets of 10)

  • Bird Dogs (2 sets of 8 per side)

  • Scapular Push-Ups (2 sets of 10)

By priming your body this way, you’ll reduce the risk of sudden strains and keep everything working smoothly.

What to Do If You Do Get Hurt

Even with the best preparation, accidents happen. If you experience any of the following during or after yard work, consider a PT evaluation:

  • Sharp or persistent low back pain when bending or lifting

  • Throbbing or burning sensations in wrists/hands after raking

  • Knee swelling or deep ache after prolonged kneeling

  • Hip or groin discomfort when rising from the ground

At PAR 5 Physical Therapy, we’ll help you recover quickly with targeted manual therapy, corrective exercises, and guidance on safe body mechanics so you can get back to your yard projects—and the rest of your life—without limitations.

Final Thought

Fall’s cooler weather makes yard work more bearable, but don’t let that lull you into ignoring your body’s signals. By moving intentionally, warming up properly, and addressing any aches early, you can tackle your autumn tasks without setting yourself up for weeks of pain.

🎥 For quick at-home mobility and activation drills, check out our latest videos on YouTube.

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Stay safe, stay smart, and enjoy a healthy, productive fall!

PAR 5 Physical Therapy specializes in helping active individuals in Morris County, NJ, get back to exercising and working out pain-free without taking time off or relying on injections or pain medication. PAR5PT offers physical therapy and performance services to all populations, with specialties in Orthopedics, Golf Fitness Training and Rehab, Manual Therapy Techniques, and Wellness Services.

If you have questions about anything, big or small, just call or text 973-490-4955.

body mechanics, fitness, healthDr. Paul KochoaPAR 5 Physical Therapyfall, injury, yard work, injury prevention