Fall Cleanup Without the Injury: A Physical Therapist Shares Tips to Prevent Seasonal Injuries

As temperatures drop and North Country residents prepare their homes and yards for winter, seasonal chores such as raking leaves, stacking firewood, and cleaning gutters can lead to unexpected injuries.

Shoulder, neck, and back injuries are especially common during the fall, when people tackle physically demanding activities their bodies may not be accustomed to performing.

Sarah Thayer, DPT, is a physical therapist with Rochester Regional Health and encourages homeowners to take precautions to avoid common strains and overuse injuries.

“These tend to be seasonal tasks,” Dr. Thayer explained. “When you go a length of time without doing them and then do a repetitive task, your body isn’t necessarily prepared.”

According to Thayer, people who spend much of their week sitting at a desk or who are less physically active may be particularly susceptible to injuries when they suddenly spend several hours doing yard work. Older adults may also experience longer recovery times.

“The biggest mistake people make is trying to get everything done all at once,” Dr. Thayer said. “Don’t be the superhero and try to get it all done in one day.”

Common fall activities that may lead to injuries

Raking leaves

Raking leaves may seem like a relatively simple chore, but the repetitive pulling, bending, and twisting can place significant strain on the shoulders and back.

Dr. Thayer recommends keeping the rake close to the body, maintaining an upright posture, and moving your feet rather than reaching or twisting to gather leaves. Switching hands and changing positions periodically can also help reduce repetitive strain.

Instead of creating large piles that require heavy lifting or dragging, she suggests working in smaller sections and removing leaves as you go. Taking frequent breaks is equally important.

“You’re better off taking a short, three to five-minute break, getting a drink of water, and then going back to it rather than powering through and paying for it the next day,” she said.

Stacking firewood

For many North Country households, stacking firewood is an essential part of preparing for winter. However, repeatedly lifting, carrying, and stacking heavy logs can strain the back, shoulders, and neck.

Dr. Thayer recommends lifting manageable loads, keeping objects close to the body, and using proper body mechanics. When lifting, maintain a stable stance, engage your core, and bend at the hips and knees rather than relying on your back.

She also advises moving your feet instead of twisting while carrying wood and using a cart or wagon whenever possible.

“Pushing and pulling are easier than lifting and twisting,” Dr. Thayer said.

When stacking firewood, keeping piles at or below shoulder height can help reduce unnecessary reaching. If stacking overhead is unavoidable, Thayer recommends using smaller pieces of wood.

Cleaning gutters

Cleaning gutters presents additional risks, particularly when ladders are involved.

Dr. Thayer emphasizes the importance of placing ladders on firm, level ground and avoiding wet or unstable surfaces. Whenever possible, homeowners should have another person nearby to help stabilize the ladder.

Maintaining three points of contact and avoiding excessive reaching are also important safety precautions. While repeatedly repositioning a ladder may take additional time, Thayer says it is much safer than leaning too far to reach the last few leaves.

Overhead reaching can also strain the shoulders and contribute to conditions such as rotator cuff tendinitis, which may require an extended recovery.

Warm up before getting to work

Just as athletes prepare their bodies before exercising, homeowners should warm up before beginning physically demanding outdoor chores.

Thayer recommends a few minutes of gentle movement, including shoulder rolls, arm stretches, marching in place, trunk rotations, and standing back extensions.

“It doesn’t have to be a big, long, drawn-out warmup,” Dr. Thayer said. “It’s just getting your body moving and getting your muscles ready for what they’re about to do.”

Staying physically active throughout the year can also help prepare the body for seasonal tasks and reduce the likelihood of injury.

Am I sore or is this an injury?

Some muscle soreness following strenuous yard work is normal, particularly for people who are not accustomed to the activity. Dr. Thayer explains typical muscle soreness often peaks approximately 48 hours after activity and should begin improving within three to four days.

Pain that continues to worsen, interferes with sleep, is concentrated around a particular joint, or does not begin improving after several days may indicate an injury that warrants medical attention.

For mild muscle strains, she recommends gentle movement, short walks as tolerated, and using heat or ice for comfort. People experiencing persistent pain should consult their healthcare provider.

Physical therapy can help address muscle imbalances, improve strength and flexibility, and teach proper movement techniques to reduce the likelihood of future injuries.

“The sooner we can address it and give you the tools to help, the quicker things can generally recover,” Dr. Thayer said.

Keep moving to stay healthy

While yard work can cause injuries when approached too aggressively, Dr. Thayer emphasizes that physical activity is beneficial and should not be avoided out of fear.

“Our bodies are meant to move,” Dr. Thayer said. “Our spines and backs are very resilient. If you prepare them and train them for these activities, they’re going to respond well.”

Her biggest advice for homeowners this fall is simple: pace yourself, take breaks, and be realistic about what your body can handle.

“Motion is lotion,” she continued, emphasizing the importance of staying active throughout the year.

Get Back To Moving Your Way

By taking a little extra time and using proper techniques, North Country residents can tackle their fall cleanup projects while protecting their health and preparing for the winter ahead. If you are injured and need help with recovery, reach out to one of our physical therapists.

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