Lakewood, NJ – For arthritis sufferers,
gardening can be great exercise and stress reducer. Whether
sowing fragrant flowers or reaping the taste of a fresh tomato,
arthritis patients can and should enjoy the benefits of gardening
despite their physical limitations.
“If done correctly, gardening is an excellent activity
for maintaining joint flexibility, bone density, range of
motion, and quality of life,” notes Dave Terlizzi,
Director of the Institute for Rehabilitation Services at
Kimball Medical Center. “In fact, studies found that
gardening ranks as high as weight training for strengthening
bones.”
Arthritis is the number one cause of disability in the United
States. Terlizzi explains that arthritis is a disease that
causes inflamed joints. The two main types are osteoarthritis
and rheumatoid arthritis.
Osteoarthritis is characterized by a degeneration of joint
tissue, which can lead to pain and stiffness in the joints.
It is most commonly seen in fingers, hips, knees, feet, and
the spine but it can affect any joint, and is characterized
by stiffness, pain, and a loss of mobility. Rheumatoid arthritis
affects the entire body with inflammation in joints or internal
organs. The main symptoms include general aches and pains,
fatigue, and fever.
“The pain associated with arthritis can be caused
by swelling, joint damage, tight muscles, or spasms. It is
important to move these joints in order to prevent muscle
weakening or stiffening, which can increase pain and discomfort,” explains
Terlizzi. “Gardening, while usually an enjoyable
and soothing hobby, can put a lot of stress on joints and
muscles, so it is also important not to overuse or strain
them.”
Managing arthritis pain while gardening is a matter of listening
to your body and adapting your garden environment, notes
Terlizzi. “Those with arthritis should plan to garden
at the time of day when they feel at their best. Many people
with arthritis have significant morning stiffness. If that
is the case, late morning or afternoon may be the best time
to garden,” Terlizzi says.
“Before doing any kind of repetitive activity in the
garden, make sure you stretch properly to loosen muscles
and joints before beginning work” Terlizzi advises.
And don’t forget to take your breaks, he says. Avoid
working in the same position or doing the same activity for
long periods of time. Switch tasks every 30 minutes or so
and take 15 minute breaks every hour. Taking periodic stretch
breaks can also ease tension and reduce stiffness.
Terlizzi suggests sitting on a stool or a “garden
scooter” and gardening with long-handled tools. “To
reduce the grip torsion, add foam rubber to the handles and
always use electric tools when you can in place of manual
tools. Hand implements that require repetitive motion, like
pruning shears, should be automatic and not manual. This
one tip alone will save your joints from a lot of excess
wear and tear,” he says.
He also recommends “choosing your tools wisely, and
making sure the handle allows you to use it with your arm
in the thumb up, neutral position. This reduces strain on
your wrist and enhances arm strength. If you have difficulty
grasping a standard tool, look for cuffs or alternate handles.”
To reduce the amount of bending, look for longer handled
or telescoping tools, especially if your reach is limited.
Choose stainless steel blades, since soil won’t stick
to them as much and they are easier to clean than carbon
steel. And make sure your tools are sharp. If a tool
has a dull edge it takes more strength to put it into the
ground, Terlizzi notes.
“Keep your frequently-used items at eye level when
storing gardening tools and supplies. Make sure your tool
shed is near your garden so you don’t have to haul
your tools great distances. And use a large apron with many
pockets to help hold your gardening tools.”
Wear gloves to protect hands and to cushion joints from
tools. If you have problems with arthritis involving your
hands, distribute the load over both the hands and arms when
carrying tools and supplies, suggests Terlizzi.
“When lifting a tray of small plants, carry it on
your forearms instead of lifting and carrying with your fingers.
Keep your elbows tucked in close to your body to avoid strain
on your elbows, shoulders, and back. When possible, use larger,
stronger joints and muscles. For example, use palms instead
of fingers to push or pull, and use arms or shoulders instead
of hands to carry things,” he says.
Try planting low maintenance flowers and plants, like perennials,
which avoid the need for planting new flowers every year. And
use varieties that don’t require excessive maintenance
such as deadheading (removing dead blooms). Using young plants,
instead of seed, is easier on the hands, as is planting in
pots instead of a garden plot.
Check your source of water, it should be convenient and
not require carrying hoses or watering cans great distances.
Use a sprinkling system, soaker hoses or a hose carrier instead
of lugging hose all over the yard. Try a “watering
wand” attachment to the hose to increase your reach
without bending.
Other gardening tips that Terlizzi suggests:
§ Protect
skin with sunblock, a hat, and gloves, as some arthritis
medications can make you more susceptible to sunburn.
§ If
you have to kneel down, make sure you use kneepads for
extra cushioning.
§ Use
an elevated flowerbed or garden to allow you to garden
without excessive strain on your back. Plant a garden where
there are firm paths along the beds and borders so you
don’t have to step out onto the soil and risk falling.
§ Fill
your beds and borders with potting soil or any other kind
of loose soil. Good soil reduces the need for weeding and
makes it easier to weed and to get vegetables from the
ground.
§ If
you use any kind of assistive device to help you with walking
(like a cane or walker), take it with you out to the garden.
§ Avoid
pinching, squeezing, or twisting motions. Avoid activities
or tools that put direct pressure on fingers or thumbs.
§ Weed
the garden after irrigating or rain, as moist soil makes
it easier to pull weeds with less resistance.
§ Ask
for help with tasks that are difficult or cause excess
stress.
Terlizzi advises: “If you feel significant pain during
gardening, stop the activity and wait until you feel better
before continuing. If you feel pain the next day, reduce
the difficulty and duration of the activity until the next
time.
“Pacing is one of the most important things to remember
about gardening with arthritis. Don’t push it,
this can often lead to a flare up and you won’t be
able to enjoy the fruits, and flowers, of your labor.”
Most importantly, he says, “Before performing any
physical exercise, check with your doctor.”
A monthly Arthritis Support Group is offered by Kimball
Medical Center. The group meets on the fourth Thursday
of each month at 11 am at Kimball’s Center for Healthy
Living, located at 198 Prospect Street in Lakewood. Pre-registration
is requested by calling the Barnabas Health Care Link
at 1-888-724-7123. The support group meetings are free.
For more information on living with arthritis or the Kimball
Institute for Rehabilitation Services, please call the Barnabas Health Care Link at 1-888-724-7123.
Date: May 19, 2009
CONTACT: Carrie Cristello
Director, Public Relations
732-923-6552
ccristello@barnabashealth.org
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