Raking Those Leaves… Again!

Another beautiful fall in Ottawa: the leaves have changed, the air has cooled — and the yard work is back. Raking is a real opportunity to be outdoors and active, but it is also easy to overdo.

Depending on how many trees stand on your lawn, the job can get away from you quickly, and technique matters. Here is how to keep the yard tidy this fall without hurting yourself.

1. Preparation

Is it safe for you to rake? Speak with your family doctor first — raking can be heavy exercise.

Dress for it.

• Footwear — supportive shoes with grip, so wet leaves do not put you on the ground.
• Layers — it feels chilly when you start and warm once you are moving. Breathable clothing you can shed.
• Gloves — gardening gloves improve your grip and save your hands from blisters and sharp twigs.

Hydrate. Drink before and during. Even in cool weather you can work up a real sweat, so keep a bottle nearby.

Warm up.

• A light 5 to 10 minute walk around the neighbourhood.
• Five minutes of stretching for your legs, back, torso, shoulders and wrists.
• A walk through the yard to pick up loose sticks makes a good final preparation.

Pick the right rake. Use a leaf rake — the kind that fans out into a triangle, available in several handle lengths. Too long or too short puts needless strain on your shoulders and back. The right rake moves up and down comfortably while you stay upright.

2. Body positioning

• Feet about shoulder width, one foot forward. That gives you balance and stability while you rake.
• When you transfer leaves into the bag, lift with your legs and bend through your knees and hips. Keep your back upright, and avoid awkward twisting.

• Keep your knees slightly bent and your weight even on both feet. Do not lock your knees.
• Try not to stay in one spot — keep your feet moving.
• Hold the rake close to your body instead of reaching out and bending forward at the waist.

• Keep one hand at the top of the rake for leverage, and switch hands every few minutes to avoid an overuse injury.
• If you start with your right hand on top, set a timer as a reminder to switch to your left.

Treat yourself to a break. There is no need to power through. Stop standing or sitting, drink some water, stretch, or talk to your neighbour.

3. Rake smart

• Do not overfill the green waste bags. Lifting an overfilled bag is a good way to hurt yourself — keep the load light and lift through your legs.

• Rake with the wind, not into it. Raking into the wind just sends the leaves back where they came from.
• Rake before it rains — wet leaves are much heavier.
• Collect leaves into small piles and bag them as you go. A big pile left standing will scatter across the yard again.
• Do not try to do the whole yard in one afternoon. Divide it into sections over several days, or rake with a family member or friend.
• If you start to feel sore or tired, call it a day. Start again rested — or consider hiring help.

References

• Canadian Centre for Occupational Health and Safety, “Back Injury Prevention — OSH Answers Fact Sheets.”
• University of California Berkeley, “Ergonomics Tips for Home Gardening.”

Written by Sam Dick, Kinesiologist.