Gardening & Arthritis

If you’ve always loved the pleasures of tending your own garden - fragrant flowers or the taste of a really fresh tomato - you don’t have to give them up just because arthritis has come into the picture. In fact, gardening is a great activity for maintaining joint flexibility, bone density, range of motion and quality of life. Researchers at the University of Arkansas found that gardening ranks as high as weight training for strengthening bones.

A few simple modifications can help you keep your garden growing with ease.

Getting Started

As with any activity, be sure to consult your doctor or physical therapist for any precautions you should take. An occupational therapist can help advise you about special aids or adaptive tools. For example, wearing braces can help provide support and rest to weak or sore joints.

Plan to garden during the times of day when you feel best; for example, wait until afternoon if you have morning stiffness. That way you’ll be able to work more easily and will enjoy it more than if you’re stiff or sore. Before you begin work in your garden each time, warm up your joints and muscles with a brief walk or some stretching first. This will get your body ready for the activity and will help prevent injuries.

Arranging Your Garden

With creativity and advance planning, you can create a garden that suits your needs. Assess your abilities and arrange your garden in a way that makes your tasks easier and conserves your energy. For example, make sure your garden has a nearby water source so you don’t have to carry watering cans or hoses far. Keep a storage area or tool shed close to your garden so you don’t waste energy hauling your tools back and forth.

Moving the Right Way

As you garden, be careful not to put undue stress on your joints. Use tools such as hoes or rakes that have long handles so you avoid bending or stooping. Wrap the handles with foam padding or electrical tape so they will be easier to grip. If you have to work close to the ground, place only one knee on the ground and keep your back straight, or use a stool. If you normally use a cane or walker, take them with you in the garden to prevent trips or falls on uneven ground.

Choosing the Right Products

The equipment you use and the plants you work with can make a big difference in how enjoyable your gardening time is. Keep the following tips in mind when you’re in the gardening supply store.

Low Maintenance Plants

• Choose young plants so you can avoid dealing with tiny seeds.
• Plant shrubs or perennials that bloom every year so you don’t have to replant each time.
• Ask about plants that require little care, such as ones that don’t need regular pruning.

Helpful Tools

• Wear a carpenter’s apron with several pockets for carrying frequently-used tools.
• Enlarge tool handles with electrical tape or foam padding from the hardware store.

Easy Ways to Water

• Use sprinklers instead of large watering cans.
• Consider purchasing a hose caddy to store your garden hose. You can wheel the caddy to your work area and unroll the hose as you need it.

Adapted from the Arthritis Foundation brochure Gardening & Arthritis. Get your free copy today by calling 1-800-883-8806 or visit www.arthritis.org