Fall Yardwork Injury Prevention: How to Protect Your Body This Season

As the weather cools down and the leaves start to pile up, many of us find ourselves spending more time outside raking, lifting, trimming, and preparing the yard for winter. Fall clean-up can be rewarding—but it also puts a lot of physical stress on the body, especially the back, shoulders, and knees. That’s why fall yardwork injury prevention should be part of your seasonal routine—especially if you want to stay active without pain.

At Keystone Physical Therapy, we often see an uptick in strains and overuse injuries during this time of year. The good news: many of these issues are preventable with the right approach.

Why Fall Yardwork Leads to Injury

Yardwork may not feel like “exercise,” but it places repetitive demands on muscles and joints—especially if you’re not used to physical labor on a regular basis. Common risk factors include:

• Poor lifting mechanics (especially when bagging or moving leaves)

• Repetitive twisting and reaching (raking or trimming)

• Prolonged kneeling or bending

• Jumping into several hours of work without pacing or breaks

Even a few hours of unstructured yardwork can cause soreness, fatigue, or even more serious strains—especially in the lower back and shoulders.

Simple Fall Yardwork Injury Prevention Tips to Protect Your Body

You don’t need to avoid yardwork—you just need to be smart about how you approach it.

1. Warm Up First

Do a few minutes of light movement or stretching before you start. Walk around the yard, do some arm circles, or a few squats. Cold muscles are more prone to injury.

2. Use Proper Lifting Mechanics

• Keep heavy loads close to your body

• Bend at the hips and knees—not your back

• Avoid twisting while lifting or carrying

• If it’s too heavy or awkward, don’t hesitate to split the load or ask for help

  
  

3. Switch Tasks Frequently

Repetitive motions (like raking or bending over to pick up leaves) can fatigue the same muscle groups. Rotate tasks every 20–30 minutes to avoid overuse.

4. Break It Up Into Smaller Sessions

It’s easy to try and tackle the whole yard in one afternoon—but that’s when injuries happen. Spread the work out over several days or weekends, and give your body time to recover between sessions. Yardwork is physical work—treat it like you would a workout.

5. Use Ergonomic Tools

Long-handled tools can help reduce bending and reaching. Lightweight rakes and padded knee pads can also make a big difference.

6. Take Breaks and Hydrate

Just like with any workout, your body needs rest. Take breaks every hour, drink water, and listen to your body if something starts to feel off.

Raking in the beauty of fall 🍁 Just don’t forget to rake smart—your back will thank you!

Raking to Avoid Strain

Raking may seem routine, but the repetitive, one-sided motion can easily lead to overuse injuries—especially in the lower back, shoulders, and forearms.

To reduce strain:

• Alternate your lead hand regularly to avoid repetitive loading on one side.

• Limit spinal twisting—pivot through your hips and feet instead of rotating from a fixed stance.

• Engage your core and hips rather than relying solely on your upper body.

• Slow your pace to maintain form and reduce fatigue-related breakdown.

• Be mindful of transitions like bending and lifting—these are where injuries often occur.

What If You’re Already Sore?

Some post-yardwork soreness is normal—but sharp or lingering pain is not. If you’re dealing with:

• Sudden or worsening back pain

• Pain that doesn’t improve with rest

• Tingling, numbness, or weakness in the limbs

• Joint pain that affects daily activities

  
  

…it’s worth getting assessed by a physical therapist. At Keystone, we can evaluate what’s going on, address the source of the problem, and help you recover safely.

Fall Clean-Up Doesn’t Have to Set You Back

Yardwork can be a great way to stay active and enjoy the season—as long as you take care of your body while doing it. If you’re already dealing with aches or stiffness, physical therapy can help you move more comfortably and prepare for the demands of the season.

Need a Fall Tune-Up? If fall tasks are harder than they used to be—or if you’re recovering from a previous injury—schedule a consultation with Keystone Physical Therapy. We’ll help you build strength, improve mobility, and stay safe this season.