The air is crisp, the leaves are falling—and your to-do list is growing. Raking, planting bulbs, trimming shrubs, and preparing your yard for winter are great ways to stay active in the fall. But without proper technique, these seasonal chores can lead to painful wrist or elbow injuries that linger long after the leaves are gone.
Conditions like tendinitis, De Quervain’s tenosynovitis, or TFCC (triangular fibrocartilage complex) injuries often flare up in the fall because these tasks require repetitive gripping, twisting, and lifting.
The good news? With the right approach, you can protect your hands, wrists, and elbows—and still get the yard looking picture-perfect for winter.
Why Wrist & Elbow Injuries Happen in the Fall
Many fall yard tasks combine:
- Repetition (raking, pulling weeds, bagging leaves)
- Force (gripping heavy tools or bags)
- Awkward wrist positions (twisting, bending, overreaching)
Over time, these movements can irritate tendons, strain ligaments, or even cause small tears—especially if you’ve been less active during the summer and jump straight into heavy work.
Tip 1: Warm Up Before You Head Outside
Yard work is physical activity—treat it like exercise.
- Do gentle wrist and forearm stretches for 3–5 minutes before you start.
- Roll your shoulders and elbows to loosen joints.
- Grip and release a small stress ball to get blood flowing to the hands.
Tip 2: Use the Right Tools
- Choose ergonomic garden tools with padded, non-slip grips to reduce strain.
- Select tools that are the right length for your height so you’re not bending or overreaching.
- Use lightweight rakes or leaf blowers to minimize repetitive heavy lifting.
Tip 3: Mind Your Technique
- Switch hands every 5–10 minutes to balance the workload.
- Keep your wrists in a neutral (straight) position whenever possible.
- Avoid bending your wrists upward while pulling or pushing—let your arms and core do the work.
Tip 4: Pace Yourself
Break big projects into smaller chunks:
- Rake for 15–20 minutes, then switch to bagging or pruning.
- Take a few minutes to stretch between tasks.
- Listen to your body—sharp or persistent pain means it’s time to stop.
Tip 5: Protect Against Overuse Injuries
If you’ve ever had tennis elbow or pickleball-related wrist pain (like in our blog Is Pickleball Wrecking Your Wrist?), you’re more prone to flare-ups from yard work.
- Wear a supportive brace if recommended by your provider.
- Apply ice to sore areas after working to reduce inflammation.
- Don’t push through intense discomfort—rest can prevent more serious injury.
When to Seek Help
If you notice swelling, weakness, tingling, or pain that doesn’t improve after a few days of rest, it may be time to see a specialist. Early treatment can help you avoid long-term limitations.
The Bottom Line
Yard work should leave you with a tidy lawn—not aching wrists and elbows. With proper warm-up, smart tools, and good pacing, you can enjoy a safe, productive fall season.
If wrist or elbow pain is slowing you down, our team at Hand and Microsurgery Associates is here to help. We specialize in diagnosing and treating overuse injuries so you can get back to the activities you love—whether that’s gardening, pickleball, or anything in between.
Call today or request a consultation online to get expert care before the next round of chores.