Injury Prevention for Fall Activities

As summer winds down, it's time to welcome the fall season with activities like apple picking and pumpkin carving while also getting our homes ready for the colder months. As we dive into these seasonal tasks, it's important to stay mindful of physical limits and take steps to prevent injury.

During this time of year, common injuries include strains from bending, lifting or jerking motions, sprains and stress fractures from repeated stress on bones. Below are activities that could be hard on the body and tips to prevent injury.

Raking Leaves
With fall comes beautiful foliage—and leaves that need raking. The repetitive motion from raking and the bending and lifting up of leaves can be strenuous on the back. To help prevent the strain, warm up your body beforehand by taking a quick walk or doing light stretching. When raking, maintain proper posture, lift with a neutral spine and carry smaller loads.

Apple Picking and Lifting Pumpkins
Apple picking and pumpkin carving are popular fall activities, but they can also be tough on your body. Lifting heavy objects such as a large pumpkin or a crate of apples can strain your back, especially if you are not using the correct lifting techniques.

To prevent this:

1. Ensure you are bending at your knees, not your waist.
2. Keep your back straight, and use your legs and knees to lift.
3. Don't be afraid to ask for help if something is too heavy.

Housework
You may also be thinking about preparing your home for the winter. Tasks like cleaning gutters, closing pools and moving summer furniture can lead to back strain or even falls. To prevent injury, practice correct lifting techniques, push heavy objects instead of pulling and use long-handled tools to help avoid bending or reaching.

No matter what projects or activities you are doing this fall, remember to take regular breaks and ask for help when needed. If you become injured, stop your activity and assess the severity. If there is minimal strain, do gentle, pain-free stretching and movement, as well as adding ice if needed. If you experience sharp or persistent pain, consult your doctor.