Spent Saturday raking leaves or putting the garden to bed, and your back let you know about it Sunday morning?
Here's what I tell my students, after 20+ years of teaching tennis.
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Why yard work makes you sorer than a match
Every fall, some of my fittest league players show up to Monday clinic walking stiff. It's never from tennis. It's from the yard. They can play three sets without a problem, then three hours of raking, bagging and kneeling in the flower beds leaves them sore for days.
The reason is simple. Tennis moves you in every direction and you rest between points. Yard work holds you in one position, usually bent forward, and repeats the same motion hundreds of times with no breaks. Your back, shoulders and hands aren't used to that kind of work, and you won't feel it until the next morning.
Where it usually hurts
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Lower back. Bending at the waist to rake, pull weeds or lift bags of leaves and mulch.
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Shoulders and upper back. Raking and reaching, always pulling toward the same side.
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Hands, wrists and forearms. Gripping the rake, pruners and shovel for hours.
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Knees. Kneeling on hard ground in the beds.
Six fixes that actually help
1. Warm up like it's a match
You wouldn't play without hitting a few balls first. Take five minutes: walk around the yard, do arm circles, a few easy squats and some gentle side bends. Cold muscles doing heavy work is where a lot of next-day soreness starts.
2. Switch sides
This is the tennis coach in me. In tennis we hit forehands and backhands. With a rake, most people pull to the same side for two hours. Every 10 minutes, switch your hands and rake the other way. It feels clumsy at first, but your back will thank you.
3. Bend your knees, not your waist
Picking up a pile of leaves or a bag of mulch? Squat down, keep the load close to your body, and stand up with your legs. Same idea I teach on low volleys: get down to the ball, don't reach for it.
4. Use the right tools
Long-handled tools let you stand taller. A kneeling pad or a low stool saves your knees in the beds. Wheelbarrows and tarps beat carrying bags. A rake with a comfortable, slightly thicker handle means you don't have to squeeze as hard.
5. Take breaks before you need them
Set a timer for every 30 minutes. Stand up straight, put your hands on your hips and gently lean back a few times, shake out your hands, drink some water. Then go again. Two short sessions on Saturday and Sunday are much easier on you than one long one.
6. Don't do it all in one day
The leaves will still be there tomorrow. Split the job over a weekend, or do one section after work each day.
When you're done
- Walk around for a few minutes instead of collapsing on the couch.
- Gentle stretches: knees to chest lying on your back, a slow seated twist each way, and wrist stretches with your palm up and then down.
- A warm shower helps loosen things up.
- Rub a pain relief cream into the spots that ache.
If the pain is sharp, runs down your leg, comes with numbness, or is still there after a week, see a doctor.
About Active 10
I made Active 10 for sore muscles after a day on the court, and it does the same job after a day in the yard. It's for the temporary relief of minor aches and pains of muscles and joints associated with simple backache, arthritis, strains, bruises and sprains. The active ingredients are menthol, capsaicin and magnesium. It goes on cool, then warms, and it rubs in clean with no greasy feel.
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4 oz tube: the one most people start with.
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3 oz roll-on: no cream on your hands, and easy to reach your own lower back.
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8 oz pump: the best value if a few people in the house use it.
FAQ
Should I use it before or after yard work? Most people use it after, once they've washed up. Follow the Drug Facts directions on the label, and wash your hands after applying.
Can I use it with a heating pad? No. Don't use it with a heating pad or bandage it tightly.
Is it greasy? No. It absorbs quickly.
Does shipping cost extra? Orders of $30 or more ship free in the US.
Get 3 tubes for $28 (code INSTA3)
More tips
Warnings: For external use only. Do not use on wounds or damaged or irritated skin, do not bandage tightly, and do not use with a heating pad. Avoid contact with the eyes. Stop use and ask a doctor if the condition worsens or symptoms last more than 7 days. Keep out of reach of children. This page is general information, not medical advice.
