UAB experts recommend taking some precautions before working in the yard this spring and summer.With the warmer weather and longer days in full swing, many people may be working outside in their yards. Before people get started on their yard to-do list, experts at the University of Alabama at Birmingham recommend taking some precautions.
Hydrate before, during and after
Staying hydrated is one of the most important ways to prevent heat-related illnesses.
“As the weather begins to warm up, make sure to hydrate before, during and after yard work,” said Johan Latorre, M.D., an assistant professor in the Department of Physical Medicine and Rehabilitation. “I recommend drinking plenty of water alongside drinking fluids with electrolytes.”
When working in the heat, the Centers for Disease Control recommends that individuals drink 8 ounces of water every 15-20 minutes, which translates to 24-32 ounces every hour. Drinking small amounts over time is better than drinking large amounts of water infrequently. While overhydration is rare, it is important to not drink more than 48 ounces of water per hour as this can cause the sodium levels in the blood to get too low.
Wear protective gear
Before beginning to work in the yard, it is important to dress in the appropriate gear. Wear shoes like boots or sneakers that protect the entire foot. Protect the hands from cuts, blisters, burns and chemicals by wearing sturdy gloves. Wear safety goggles to protect the eyes from debris and ear protection when dealing with loud equipment. For activities where dust and debris are flying in the air, wear a dust mask to protect the lungs.
In addition to protective clothing, sun protection should be a priority. Latorre recommends wearing appropriate clothes to prevent sunburn or overheating. Apply sunscreen with an SPF of 50 or higher to provide the most protection, and wear loose fitting, breathable materials, specifically long pants and long-sleeved shirts.
Use appropriate tools as much as possible, as they allow for better ergonomic posture.Protect muscles, bones and joints
Before and during yard work, individuals should take steps to protect their muscles, bones and joints. Before starting tasks, take five to 10 minutes to do a few stretches and warm-up exercises. Focus on lifting items carefully and safely.
“When bending to lift items, always bend and lift at the knees and not your back,” Latorre said. “Make sure you are not twisting, as that will increase pressure in the back and further risk back injuries.”
It is recommended that individuals change positions every few minutes when doing repetitive motions like raking to help prevent muscle pains and cramps.
Use the appropriate tools
“Attempt to use appropriate tools as much as possible, as they allow for better ergonomic posture,” Latorre said. “Better tools and posture will lead to better efficiency and decrease fatigue and improper biomechanics that can lead to injuries.”
Before turning on any equipment, inspect it to ensure there are no damaged parts that could cause injuries. Check any cords or extension cords for cracks or tears, and replace any damaged cords. Make sure tools are in the off position before plugging them in.
Take breaks
“Take frequent breaks, as yard work is hard work. Overuse injuries are more likely to occur when you are pushing yourself past your limits,” Latorre said.
Taking breaks avoids fatigue and overuse injuries, while helping prevent heat-related illnesses. Take periodic breaks, ideally every 30 minutes. Find a location that is out of the sun, and drink plenty of water.