Rake Smart, Not Hard: How to Prevent Injuries This Fall

Raking leaves might seem like a simple autumn chore, but it’s actually a full-body workout that can put stress on your back, shoulders, and knees if done improperly. Each year, many people experience muscle strains, back pain, or even more serious injuries from raking. The good news? With a few simple techniques and body-awareness tips, you can keep your yard (and your body) in great shape.

Common Injuries from Raking Leaves

Before diving into prevention, it helps to understand what can go wrong:

1. Low Back Strain: Twisting while raking or bending for long periods puts extra stress on your lower back.
2. Neck and Shoulder Pain: Overreaching or using a rake that’s too long or too short can strain upper body muscles.
3. Knee and Hip Discomfort: Repetitive bending and uneven surfaces can lead to joint irritation.
4. Wrist and Elbow Tendonitis: Gripping the rake too tightly or for too long can inflame the tendons in your arms.

How to Rake Leaves Safely

Follow these simple steps to reduce your risk of injury while tackling your fall yardwork:

1. Warm Up First

Treat raking like exercise! Spend 5-10 minutes warming up your muscles with light stretches or a brisk walk. Loosen your shoulders, back, and legs before you begin.

2. Use the Right Equipment

• Choose a rake that fits your height; your hands should be near your waist when you hold it.
• A lightweight, ergonomic rake reduces shoulder and back strain.
• Wear gloves with a good grip to prevent blisters and slipping.

3. Mind Your Posture

• Keep your back straight and knees slightly bent.
• Move with your whole body instead of twisting at the waist.
• Switch sides often to avoid overusing one set of muscles.

4. Take Breaks and Hydrate

Raking can be deceptively strenuous. Take a short break every 10-15 minutes, especially if you feel tightness in your back or shoulders.

5. Lift Smart

When bagging or moving leaves:

• Bend at your knees, not your waist.
• Keep bags or loads small to avoid straining your lower back.
• Carry bags close to your body and avoid twisting while lifting.

When to Seek Help

If you experience sharp pain, persistent soreness, or stiffness after raking, don’t ignore it. Sometimes, what feels like a simple strain can develop into a more significant injury. Chiropractic care, physical therapy, and massage can help restore mobility, reduce inflammation, and prevent future pain. If you find yourself in that situation schedule an appointment so we can help.

Raking leaves can be a safe, satisfying fall activity as long as you take the right precautions. Warm up, use proper form, and listen to your body. A little mindfulness goes a long way toward keeping you injury-free and ready to enjoy everything the season has to offer!