The leaves are beginning to change and soon enough, you will have a lawn covered with pesky leaves. Our staff at Orthopaedic Associates of Zanesville would like to remind you of some safe raking tips.

Choose your tools wisely: The right rake for you may not be the right rake for someone else. Shop around for one that is a comfortable fit for your height. Opt for a rake that has a handle with gripping material. Ergonomic rakes are also available, specially designed for comfort and ease of use and to prevent injury.

Do a warm-up: It may not seem like a workout, but you can burn nearly 300 calories during an hour of raking! Walk around a bit before you start so your blood gets flowing. Do a couple of stretches to prevent straining the muscles of your shoulders, neck and back. Side bends and knee-to-chest lifts help open you up and ready you for all of the raking, bending and lifting you’ll do.

Practice proper posture: To keep your neck and back happy, stand upright and rake leaves to the side of you, alternating dominant hand now and then. This will help avoid strains in the neck. Bend at the knees – not the waist – when picking up piles of gathered leaves and avoid twisting to toss leaves. Instead, step to the side so your whole body switches position, not just your shoulders and back.

Take rake breaks: The repetitiveness of raking can become painful after a while. Take a rest every 10 to 15 minutes.

Orthopaedic Associates of Zanesville offers leading physical therapy in Ohio to treat neck strain and whiplash.

Symptoms such as pain, stiffness, headaches, dizziness, abnormal sensations such as burning or prickling are all symptoms of neck strain. In some serious cases, some people may even experience memory loss, concentration impairment, nervousness/irritability, sleep disturbances, fatigue or depression.

Neck strain is caused by an irritation to tendons, muscles and ligaments in the upper back and neck area. Whiplash is characterized by a collection of symptoms that occur following damage to the neck, usually because of sudden extension and flexion, such as in a car accident.

To treat neck strain at home, get plenty of bed rest to minimize movement. Over-the-counter pain medications like acetaminophen and ibuprofen and applying heat and ice packs intermittently can help ease the symptoms.

If symptoms persist, the physical therapy team at Ohio’s Orthopaedic Associates of Zanesville can help by guiding you through exercises or even provide ultra sound therapy