Follow these precautions to avoid injury, pain, and discomfort:

Wear gloves when working outside. Wearing the proper gloves will not only reduce blistering, but will also protect your skin from fertilizers and pesticides as well as bacteria and fungus which live in the soil.. When exposed to soil, even the smallest cut or lesion runs the risk of developing into a major hand infection. Leather gloves offer protection from thorny objects; snake, rodent, and insect bites; poison ivy; and other skin irritants in the garden. Gloves also prevent sunburn and fingernail damage..

Avoid prolonged repetitive motions. Unless you are preconditioned or accustomed to the activity, repetitive motions, such as digging, raking, trimming hedges, pruning bushes, or planting bulbs, may cause skin, tendon or nerve irritation. Make sure your gardening activities are varied and tasks are rotated every 15 minutes with a brief rest in-between so that the same muscles are not used over and over again.

When digging, watch for buried objects. Sharp objects and debris buried in the soil may cause tendon lacerations or punctures. Use a hand shovel or rake rather than your hand, itself, for digging.

Use the right tool for the right job. Avoid accidents by using tools for their intended purposes. When purchasing pruners, loppers, or shears, look for brands featuring a safety lock, and keep sharp tools away from children at all times.

Use proper ergonomic posture. "Postures" refers not only to your whole body position, but also to such things as the angle of your wrist while using hand tools. Grip strength is at its maximum when the wrist is in a relaxed or neutral position. Testing has shown that people lose up to 25% of their grip strength when their wrist is bent (source: Fiskars).

Avoid products with form-fitting, contoured handles. Many tools are made with finger grips molded into the handle to provide better slip resistance. These "form-fitting" grooves, however, only fit one size of hand perfectly. People with larger hands will find that their fingers overlap the ridges, causing pain, soreness, and calluses. Those with smaller hands will have to spread their fingers to match the grooves. Strength testing has shown that this spreading of the fingers significantly reduces grip strength, requiring more pressure to maintain control of the tool. Use tools with non-slip rubber to protect the smaller joints of the hands. Make a circle with your index finger and thumb... that is how big the grip of your tool should be. The shape shape of the handle should provide equal pressure along the palm.

Store your tools to prevent accidents. Learn how to use and store your tools correctly to prevent accidents, and keep sharp tools out of the reach of children at all times. Also make sure to put all tools away after use to prevent future injuries.

Regular/ Periodic tool maintenance. Keep garden tools in top working order to reduce the physical effort required as we work in the lawn and garden.

Plan ahead. Use a basket or large handled container to carry supplies to the garden. The basket should be carried with both hands, distributing the workload equally and decreasing stress in the joints of your upper body.

“Warming up before gardening is just as important as warming up before a vigorous workout. After warming up, stretching exercises for the major muscle groups that will be involved in performing the task can reduce the risk of injury.”
ASHT recommends following these upper extremity warm-up exercises prior to gardening:

Note: These exercises should never be painful when completing them. You should only feel a gentle stretch. Should you experience pain, please consult a hand therapist or physician.

 

Fold your hands together and turn your palms away from your body as you extend your arms forward. You should feel a stretch all the way from your shoulders to your fingers. Hold for 5-10 seconds and repeat eight times.

Fold your hands together and turn your palms away from your body, but this time extend your arms overhead. You should feel the stretch in your upper torso and shoulders to hand. Hold for 5-10 seconds and repeat eight times.

Place your hand just above the back of the elbow and gently push your elbow across your chest toward the opposite shoulder. This is a stretch for the upper back and shoulder. Stretch both the right and left arms. Hold for 5-10 seconds and repeat eight times.

Raise one arm overhead. Bend the elbow. Place the opposite hand on the bent elbow and gently push the elbow back further. This is a stretch for the triceps. Stretch both the right and left arms. Hold for 10 seconds and repeat eight times.

Extend an arm in front of you, making sure the elbow is completely straight. With your palm down, take the opposite hand and bend in the wrist downward. Then turn the palm up, and stretch the wrist backwards. This stretches the forearm and wrist muscles. Hold for 10 seconds and repeat eight times. Try to perform few repetitions of these exercises at each break to prevent repetitive stress injuries.

“Warming up by walking around the lawn or garden a few times then taking the time to stretch is advisable before beginning a demanding task. Poor form and bad habits during gardening can bring an early end to the gardening season. ASHT is providing gardeners with simple and helpful tips to help avoid painful injuries,” “Following these guidelines is the best way to stay healthy and enjoy the many benefits of gardening.”

What to do in Case of Injury

Should you cut your finger or hand, bleeding from minor cuts will often stop on their own by applying direct pressure to the wound with a clean cloth.

When to Seek Help

Visit an emergency room or a hand surgeon if:

 

Continuous pressure does not stop the bleeding after 15 minutes

You notice persistent numbness or tingling in the fingertip

You are unsure of your tetanus immunization status

You are unable to thoroughly cleanse the wound by rinsing with a mild soap and plenty of clean water.

A hand surgeon will then refer you to a certified hand therapist if you develop pain or stiffness from the injury:

To contact a Certified Hand Therapist in your area, go to www.ASHT.org