6 Tips for Preventing Foot and Ankle Injuries: Raking Leaves Edition

Fall here in Connecticut is beautiful, and the word that often follows is “clean up.” And with all the raking that obviously entails, we at PodiatryCare, PC, and the Heel Pain Center are the only ones not surprised by the injuries that come from it. Because while raking might seem like festive yardwork to some, this repetitive, twisting activity can put a surprising amount of strain on your feet and ankles. Let’s find out why tackling the leaves is a foot and ankle burden, and what you can do about it.

Choose the Right Footwear

First things first: your shoes are your first line of defense against fall foot injuries, so resist the urge to wear flimsy, old sneakers. Instead, slip into the sturdy work boots that have good arch support and non-slip soles.

Look for Hidden Hazards

Leaf piles and garden debris are great at concealing hazards and make our first tip all the more salient. Sharp sticks, broken glass, or gardening tools can be hidden under a pile of leaves and lead to painful puncture wounds or cuts.

And think about those hidden divots in the grass. One false step and you’ve got a sprained ankle. Be sure you have a survey of the land prior to going out.

Warm up (Yes, Seriously)

You’re not kidding anyone: you’ll be out there for at least a few hours. You wouldn't lift weights without stretching, so don't hit the yard cold. Focus on stretching your calf muscles, especially if you already have plantar fasciitis or preexisting foot injuries.

Stretch Your Calves

Speaking of the forward-leaning posture required for raking and bagging naturally keeps your Achilles tendon in a semi-shortened, contracted state. This increases tension on the entire heel-to-toe structure and makes your foot highly vulnerable to Achilles Tendonitis.

Stay Hydrated

A fall day in the sun can be deceptively warm, and all that sweating can lead to muscle fatigue, cramping, and strain. Remember to drink plenty of water and take a short break every 20 to 30 minutes.

Encourage Circulation

Standing in one place for long periods while bagging leaves can lead to static muscle fatigue and blood pooling.

Why’s that bad? This lack of movement can cause forefoot pain and ankle swelling.

So, to counteract this overload, be sure to actively shift your weight and take short walking breaks every 15 minutes. While bagging, try to lean your body weight on the rake or rake handle occasionally to offload some of that pressure.

At PodiatryCare, PC, and the Heel Pain Center, we treat a wide variety of foot and ankle ailments. Dr. Matthew Tschudy, Dr. Rebecca Wiesner, Dr. Kristen Winters, Dr. Laura Vander Poel, and the rest of our team are ready to serve our Hartford County patients. To schedule an appointment at our Enfield location, call (860) 741-3041; for an appointment at our South Windsor location, call (860) 644-6525.