Newfoundland & Labrador Physiotherapy Association

11/19/2025

11/19/2025

Before you head outside, take a moment to protect your body. Raking may seem simple, but repetitive movements and awkward postures can lead to muscle strain or back pain.

Avoid injury by practicing these safe raking techniques:

Warm up first: Treat raking like a workout. A 5-10 minute brisk walk and some light stretches for your back, shoulders, arms, and legs will prepare your muscles.

Maintain proper posture: Keep your back straight, knees slightly bent, and one foot slightly in front of the other to distribute your weight evenly. Hold the rake handle close to your body for better leverage.

Use the right tools: Choose a lightweight rake that is appropriate for your height to avoid hunching over. Wear sturdy, slip-resistant shoes and gardening gloves to prevent blisters and falls.

Switch it up: Alternate your leading hand and foot position every few minutes to prevent overuse injuries and muscle imbalances.

Take breaks: Raking is a strenuous activity. Take frequent 10-15 minute breaks to rest, stretch, and rehydrate.

Lift with your legs: When bagging or moving piles of leaves, bend at your knees and hips, not your waist, and use your leg muscles to lift. Avoid overfilling bags, especially with wet leaves, as they can be heavy.

Work smart: Rake with the wind when possible, and consider using a tarp to drag large piles of leaves instead of carrying them in small loads.

For more information about physiotherapy in Nova Scotia visit https://www.physiotherapyns.ca/

To find a local physiotherapist near you visit http://www.physiotherapyns.ca/find-a-physio



Image ID: Image of a rake and autumn leaves with text promoting safe raking tips from the Nova Scotia Physiotherapy Association.

11/19/2025

This is Physiotherapy.

The Newfoundland and Labrador Physiotherapy Association works to advocate for physiotherapists, provide membership services to members and educate the public on the benefits of physiotherapy in NL. Find a Physiotherapist near you!

11/19/2025

Thank you to all our members for their dedication to the profession. We often get asked, what’s the difference? See below.

03/09/2025

Women physiotherapists play a critical role in our communities! Thank you for all that you do to advance our profession.

09/26/2024

👏🏻 👏🏻 👏🏻

08/08/2024

👏🏻 👏🏻 👏🏻 - awesome cause (and delish ….) 😁

Janeway Physio Crew enjoying DQ Blizzards on Miracle Treat Day!!

05/06/2024

Join us at the 2024 NLPA AGM as we announce the First Annual NLPA Award winners.
National Physiotherapy Month 2024.

05/06/2024