Skip to page content
The Centers for Advanced Orthopaedics Orthopaedic Medicine and Surgery

Main Navigation

  • AboutExpand About section
    • About Our Practice
    • Frequently Asked Questions
    • New Patient / Forms
    • Insurance & Payment
    • Patient Parking
    • Prescription Requests
    • Hospital & Surgery Center Affiliations
  • Our ProvidersExpand Our Providers section
    Find a provider
    or
    or
    View all providers→
  • SpecialtiesExpand Specialties section
    • Hand & Wrist
    • Shoulder and Elbow Surgery
    • Neck & Back
    • Hip & Knee
    • Foot & Ankle
    • Work Related Injuries
  • TherapyExpand Therapy section
    • Meet Our Therapists
    • Physical Therapy
    • Hand Therapy
  • ServicesExpand Services section
    • Onsite Services
    • General Orthopaedics
    • Sports Medicine
    • IME / Expert Medical Witness
    • Physical Therapy
  • LocationsExpand Locations section
    or
    or
    View all locations→
  • Blog
Explore Office Locations
    • D.C. 1015 18th St.
    • Germantown
    • Navy Yard 300 M St.
    • Hand Therapy at Dupont
    • Physical Therapy at Dupont
    • Physical Therapy at Germantown
    • Physical Therapy at Navy Yard
D.C. 1015 18th St.
Address
1015 18th St., NW Suite 300 Washington, D.C. 20036
Contact Numbers
Phone
202-835-2222
Fax
202-969-1798
More Details
Germantown
Address
20410 Observation Dr Suite 102 Germantown, MD 20876
Opening Hours
Monday - Friday 8:00 AM - 4:30 PM
Contact Numbers
Phone
301-456-0086
Fax
301-456-0085
More Details
Hand Therapy at Dupont
Address
1015 18th Street NW Suite 400 Washington, D.C. 20036
Opening Hours
Mon - Thu: 7 a.m. - 6 p.m. Fri: 7 a.m. - 4:30 p.m.
Contact Numbers
Phone
202-827-8317
Fax
202-659-8724
More Details
Navy Yard 300 M St.
Address
300 M St. SE Suite 325 Washington, D.C. 20003
Opening Hours
Monday thru Thrusday - 7:00AM to 4:00PM Friday- 7:00AM to 2:00 PM
Contact Numbers
Phone
202-900-2245
Fax
202-900-2249
More Details
Physical Therapy at Dupont
Address
1015 18th Street NW Suite 400 Washington, D.C. 20036
Opening Hours
Mon - Thu: 7 a.m. - 6 p.m. Fri: 7 a.m. - 4:30 p.m.
Contact Numbers
Phone
202-827-8317
Fax
202-659-8724
More Details
Physical Therapy at Germantown
Address
20680 Seneca Meadows Pkwy Suite 216 Germantown, Maryland 20876
Opening Hours
Monday - Friday 9 am - 4 pm
Contact Numbers
Phone
(240) 981-6060
(301) 337-8989
More Details
Physical Therapy at Navy Yard
Address
300 M Street SE Suite 325 Washington, D.C. 20003
Opening Hours
Monday thru Thrusday - 7:00AM to 4:00PM Friday- 7:00AM to 2:00 PM
Contact Numbers
Phone
202-900-2245
Fax
202-900-2249
More Details
Make Appointment Make an Appointment Schedule Here
Patient Portal Patient Portal Access Your Account
Pay My Bill Pay My Bill Make Payment Here
Quick Links
Additional Links
  • Patient Parking
Home
Main Navigation
  • About
    • About Our Practice
    • Frequently Asked Questions
    • New Patient / Forms
    • Insurance & Payment
    • Patient Parking
    • Prescription Requests
    • Hospital & Surgery Center Affiliations
  • Our Providers
    • Marc Danziger, M.D., F.A.A.O.S.
    • Scott C. Faucett, M.D., M.S.
    • Matthew Harb, M.D.
    • Louis Levitt, M.D., M. Ed., CAO Secretary
    • Noah Raizman, M.D.
    • Mark Scheer, M.D.
    • Benjamin E. Stein, M.D.
    • Lauren Rae Fulginiti, PA-C
    • Lauren George, PA-C
    • Margaret Shea, PA-C
  • Specialties
    • Hand & Wrist
    • Shoulder and Elbow Surgery
    • Neck & Back
    • Hip & Knee
    • Foot & Ankle
    • Work Related Injuries
  • Therapy
    • Meet Our Therapists
    • Physical Therapy
    • Hand Therapy
  • Services
    • Onsite Services
    • General Orthopaedics
    • Sports Medicine
    • IME / Expert Medical Witness
    • Physical Therapy
  • Locations
    • D.C. 1015 18th St.
    • Germantown
    • Navy Yard 300 M St.
    • Hand Therapy at Dupont
    • Physical Therapy at Dupont
    • Physical Therapy at Germantown
    • Physical Therapy at Navy Yard
  • Blog
Follow Us
  • Facebook
  • Twitter
  • Instagram
Page Content
April 11, 2022

Remaining Injury Free While Gardening

Having a history of lower back or knee pain should not prevent you from gargending. Warmer weather is fast approaching and is that time of year to get out and enjoy gardening.  Many people describe the art of gardening as both therapeutic physically and mentally. Here are some pointers to help keep yourself healthy and free from injury while gardening.

First, you should begin with a light stretch and warm up. Gardening involves movements of the whole body some of which include bending, twisting, lifting. Light stretching, along with warm up and cool down exercises are helpful. Gentle stretches involving the back, knees, arms, and legs can be provided by a healthcare provider. 

Make sure to hydrate, pace yourself and take rests while gardening.  Choose a time of day when the temperature is comfortable and the soil is soft, making it easier to work.  Wear supportive footwear with a good arch support, that laces up and socks to absorb any moisture.  It is advantageous to avoid repetitive tasks and carrying/lifting heavy loads. Taking breaks between repetitive tasks can help you avoid injury.  Make larger, heavier loads into lighter, smaller ones. A wheelbarrow can be used to transport heavy pots or bags. 

There are several gardening friendly tools to minimize stress to the body, including long handle lightweight rakes and shovels, hoses rather than heavy watering cans, and gardening belts to minimize bending.  Be aware of your posture and body mechanics while gardening.  Do not use your back muscles to bend and lift. Instead use your leg and buttock muscles, bending at the knees, keeping your back straight, while engaging your core muscles.  Do not lift and twist at the same time.  

Think about the design of your garden and employment of added materials.  Use raised garden beds when possible to allow for gardening while standing. Raised garden beds minimize bending and squatting which can be beneficial in decreasing the demands on one’s body.  At the ground level wearable or moveable knee pads are also a good option to protect your knees. Stools or small chairs can also be used to sit lower to the ground and assist in getting back up to standing.  

These are just a few helpful tips to keep you ready and healthy to enjoy gardening in the coming months. 


Don’t let nagging pain or injury hold you back. At the Office of Orthopaedic Medicine & Surgery, we are committed to delivering the best in comprehensive medical care in Washington, DC.

Call us today at 
(202) 835-2222 or request an appointment online.

The Centers for Advanced Orthopaedics is redefining the way musculoskeletal care is delivered across the region with locations throughout Maryland, DC, Virginia and Pennsylvania.

Learn More

The Centers for Advanced Orthopaedics
  • Non-Discrimination Policy
  • Privacy Policy
  • Disclaimer
  • Billing Disclosures

Find us on:

  • Facebook
  • Twitter
  • Instagram
Site Map
  • About
  • Our Providers
  • Specialties
  • Therapy
  • Services
  • Locations
  • Blog
Quick Links
  • Patient Parking
Copyright © 2025 The Centers for Advanced Orthopaedics
Site by Piszko

We may use third-party services like Google Analytics to analyze how people interact with www.dcorthodocs.com or to provide additional functionality to you. These services will be able to see limited information about your device and/or internet connection, such as your IP address, and may set cookies in your browser. No personal or health information is collected or transmitted by www.dcorthodocs.com.