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Gardening Smart: How to Prevent Joint Pain & Injuries
Posted on 07-14-2025 in Injury Prevention & Joint Care by Dr. Christopher Bookout, Dr. Alex Coleman, Dr. Steven Kronlage, Dr. James Piorkowski
Springtime in North Florida is the perfect season for gardening, but hours spent planting, pruning, and digging can take a toll on your body. At North Florida Bone & Joint Specialists, we often see patients with gardening-related injuries affecting the hands, upper extremities, shoulders, and knees. Whether you're a weekend hobbyist or an avid green thumb, practicing proper ergonomics can help ensure you stay injury-free while you enjoy your time outdoors.
Common Gardening Injuries and Conditions
Gardening may seem like a low-impact activity, but the repetitive motion and awkward posture inherent to the activity can lead to a wide range of orthopedic issues. Common conditions and injuries include:
- Hand and Wrist Pain: Overuse Tendonitis (like DeQuervain's Tendonitis, for example) can be caused by repetitive wrist motions. Pre-existing issues like Carpal Tunnel Syndrome and Trigger Finger can affect gripping and tool use.
- Hand and Wrist Injuries: These injuries occur most commonly from the use of power tools, especially hedge trimmers. Additionally, be extra careful when trimming or working with palm trees. They can be toxic if they break the skin and may mimic an infection.
- Shoulder Strain: Reaching, lifting, and overhead activity can cause rotator cuff tendonitis, especially in older adults.
- Knee Problems: Prolonged kneeling and squatting may aggravate conditions such as Patellar Tendonitis, Bursitis, or Knee Osteoarthritis.
These injuries often develop gradually, making it essential to prioritize prevention before pain becomes persistent. If you are new to gardening, it's also crucial to ease yourself into the tasks and avoid doing too much at once.
Protecting Yourself While Gardening
Protecting your body starts with good habits and the right tools. Here are simple ergonomic practices that can make a big difference:
Hands and Upper Extremities:
- Use tools with padded, non-slip grips to reduce strain.
- Take frequent breaks from repetitive motions like pruning or weeding.
- Wear gardening gloves to protect your hands and improve grip, especially with power tools.
Shoulders:
- Avoid lifting heavy bags of soil or mulch overhead—lift from the legs, not the shoulders.
- Use long-handled tools to reduce reaching and awkward arm positions.
- Perform light shoulder stretches before and after gardening sessions to help prevent muscle strain.
Knees:
- Use a garden kneeler or knee pads to cushion pressure on your joints.
- Alternate kneeling with sitting on a low stool to avoid prolonged joint stress.
- Keep your knees aligned with your toes, and whenever possible, avoid deep squatting.
When to See an Orthopaedic Specialist
If you're experiencing ongoing pain, swelling, or weakness in your hands or upper extremities, it may be time to consult one of our fellowship-trained orthopaedic hand surgeons, Dr. Alex Coleman, Dr. Steven Kronlage or Dr. James Piorkowski. For shoulder and knee issues, our board-certified general orthopaedic surgeon, Dr. Christopher Bookout, offers comprehensive evaluation and treatment for knee and shoulder pain and injuries.
Don't let gardening injuries keep you from doing what you love. Our team is here to provide expert care with a personalized approach to your orthopaedic needs.
Schedule an appointment today to learn how we can help you stay strong, active, and pain-free this gardening season.
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Hand Therapy services at our Pensacola office, located on 9th Avenue, and our Gulf Breeze location at the Andrews Institute for Orthopaedics & Sports Medicine (Ste. 209) provide an opportunity to treat both acute and chronic conditions or injuries of the hand, wrist, elbow, and shoulder. At North Florida Bone & Joint Specialists, our fellowship-trained surgeons work closely with our exceptional Certified Hand Therapists to develop a comprehensive course of treatment to improve outcomes related to conditions and injuries of the upper extremities, including the following:
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Arthritis is the degenerative process through which a joint space loses its “cushioning” due to injury, illness or the natural process of aging. Translated to “inflammation of the joint,” this painful condition is the leading cause of musculoskeletal pain and can be found in almost every part of the body. As we make our way into May for National Arthritis Awareness Month, it’s important to recognize the symptoms, causes, and risk factors and explore non-surgical treatment options such as hyaluronic acid injections.