Avoiding Spring Setbacks: How to Recognize Overuse Injuries from Gardening and Yard Work

Spring is a time of renewal—and for many of us, that means digging into flower beds, trimming hedges, and tackling long-overdue outdoor projects. While the fresh air and physical activity are great for our health, they also come with a lesser-known risk: overuse injuries.

At Live Well Active Therapy, we see a spike in these injuries every spring. The good news? Most overuse injuries are preventable if you know the signs and take action early. In this post, we’ll walk you through what overuse injuries are, how to recognize them, and what you can do to stay pain-free this season.

What Are Overuse Injuries?

Overuse injuries occur when a specific body part—like your shoulders, knees, or wrists—is subjected to repeated motion or strain without enough time to rest and recover. These injuries don’t happen suddenly; they build up gradually, often while you’re doing routine activities like:

Digging or weeding

Raking leaves or mulch

Pushing a lawnmower

Carrying heavy bags of soil or mulch

Trimming hedges or trees

Common overuse injuries linked to spring yard work include:

Tennis elbow (pain in the outer elbow from gripping tools)

Shoulder tendonitis (from overhead pruning or lifting)

Lower back strain (from poor posture while lifting or bending)

Knee pain (from squatting for extended periods)

Early Warning Signs to Watch For

One of the most important things you can do is listen to your body. These injuries often start small, and catching them early can prevent long-term damage. Look out for:

Persistent aches or pain during or after activity

Stiffness or reduced flexibility in joints or muscles

Swelling, tenderness, or redness in a specific area

Weakness or fatigue—especially if you're struggling to grip tools or lift objects

Pain that gets worse over time, not better

If you’re noticing any of these symptoms, don’t brush them off. The sooner you act, the faster and easier your recovery will be.

What to Do If You Notice a Problem

If you’re experiencing early signs of an overuse injury, here are four simple but effective steps:

Rest the area – Take a break from the activity that’s causing discomfort. Don’t try to power through it.

Ice the area – Apply ice for 15–20 minutes a few times a day to reduce inflammation.

Modify your movements – Switch tasks often, alternate hands, and use ergonomic tools with padded grips or longer handles.

Seek professional help – If the pain persists after a few days of rest, come in for a professional evaluation. Early treatment can prevent more serious injuries.

How to Prevent Overuse Injuries During Spring Chores

The best way to deal with an overuse injury? Avoid it altogether. Here’s how:

Warm up before starting – Take 5–10 minutes to stretch your back, shoulders, and legs.

Use the right tools – Invest in tools designed to reduce strain, such as long-handled weeders and kneeling pads.

Don’t overdo it – Split big projects into manageable chunks. You don’t have to do it all in one day.

Lift smart – Use your legs—not your back—when lifting heavy objects.

Listen to your body – Take breaks often and stop if you feel pain or excessive fatigue.

When to See a Professional

If your pain lingers or worsens—even after rest and home care—it’s time to get it checked out. Overuse injuries that go untreated can turn into chronic conditions, keeping you from doing the things you love.

At Live Well Active Therapy, we specialize in helping patients recover from and prevent injuries related to physical activity, including yard work and gardening. From customized physical therapy to practical prevention strategies, we’ve got your back—literally!

Enjoy Spring—Without the Setbacks

There’s no need to let a sore shoulder or aching knee steal the joy of spring. By staying aware of how your body feels and taking care of it, you can enjoy a healthy, active season outdoors.

If you’re experiencing pain or have questions about injury prevention, give us a call at 613-308-9450 or schedule an appointment online here. We’re here to help you stay active, healthy, and pain-free—this spring and beyond.