Raking up leaves during the autumn months may seem like a mundane chore. But if you’re not careful, this routine activity can lead to back, shoulder or wrist injury. The improper of use of yard tools and overextension of muscles may increase the possibility of painful aches and pains after you’re done raking.

Several steps can be taken to reduce the chance of injury while raking. The American Academy of Orthopaedic Surgeons offers the following tips:

¢ Before starting to rake, clear the area of debris, such as fallen branches or trash, that could cause a trip or fall.

¢ Do a few stretching exercises before starting a raking job. Warm up your muscles with a few minutes of light exercise. It’s a good idea to do the same once the raking is over.

¢ Take frequent breaks and replenish fluids to prevent dehydration. If you experience chest pain, shortness of breath or other signs of a heart attack, seek emergency care, such as by calling 911.

¢ Don’t wear items such as a hat or scarf that can block your vision. Stay alert for large rocks, low branches, tree stumps and uneven surfaces. And wear shoes or boots with slip-resistant soles.

¢ Avoid using a rake that is too short or too long. Make sure you have enough space between your hands on the tool grip for maximum leverage. Hand gloves and rakes with padded handles can help prevent blisters.

¢ Rake with varying movements to reduce strain. Alternate your leg and arm positions often. Attempt to keep leaf piles small, and bend you knees when picking them up. This will help prevent back strain.

¢ Try not to throw the leaves over your shoulder or to the side. A twisting motion often places extra stress on your back.

¢ Avoid overfilling leaf collection bags. Make sure they aren’t too heavy or too large.

Source: American Academy of Orthopaedic Surgeons