How Gardening Eases Arthritis Symptoms (And How to Do It Without Triggering a Flare-Up)
Benefits of gardening for arthritis patients include increased range of motion‚ strengthened muscles around the joint‚ and a form of low-impact exercise recommended by rheumatologists․ The question is not whether I should garden with arthritis‚ but how to make a plan and a gardening routine that allow me the pleasure of gardening without suffering for it the next day․
Many people with arthritis have been told to rest their joints․ This thinking has changed and the Arthritis Foundation and most orthopedic experts agree: joints that are left alone get stiffer․ Gardening meets almost all of the prescriptions given to patients by their doctors: gentle stretching‚ low-impact strengthening (including resistance training) or repetitive range of motion movements‚ as well as outdoor activities which have been shown to improve mood and pain tolerance․
Why Gardening Specifically Helps
The joints that develop arthritis lose cartilage‚ the lubricating fluid‚ and the pliability to flex and bend‚ and stiffen after short periods of not moving․ Movement causes the production of synovial fluid‚ perhaps best compared to working in the garden‚ where the movement is in short but varied bursts․ Instead of typing or washing a hundred dishes‚ you are constantly bending‚ reaching‚ gripping‚ twisting‚ and moving‚ building strength around your joints‚ but without abusing any one of them․
Also important are mental health factors; chronic pain and depression are related phenomena‚ and the association with depression is frequently overlooked․ Gardening has been shown to lower cortisol levels and pain even when the activity is not strenuous․ The Tennessee garden crew has the advantage of living in the 60s and 70s degrees for weeks on end in spring and fall‚ so working outside is without such an extra burden on the joints from extreme heat or cold․
Lay out your garden with your joints in mind․
For most arthritics‚ the most important change is the height of the beds: A 28 to 32 inch high raised bed saves you from almost all bending and kneeling․ If you are building new beds this season‚ spend a little extra money for your back today‚ and you'll be able to garden an hour or more without pain․
Choose handle size‚ shape‚ and length (the longer‚ the better)‚ and grip diameter that fits your hand․ Often‚ tools sold commercially are too small to be comfortable to use by hands affected by arthritis‚ and padded grips may not be provided․ Tools should have a grip with a diameter of 1․5 in (3․8 cm) or greater if the person has arthritis in their fingers or thumb‚ the most common form of arthritis․ Ratchet-action pruners‚ whose cutting action is powered by a gear‚ are well worth the extra price for anyone who has any arthritis in their hands or wrists‚ because they will cut a half-inch branch with a fraction of the grip force required with a conventional pruner․
Warm up: Before you start gardening‚ do a few wrist circles‚ shoulder rolls‚ and standing quadricep stretches․ Each of these stretches should be held for 20 to 30 seconds․ Repeat after gardening․ Connective tissue in cold and stiff tissues is more easily torn‚ and those with joint disease are less sore the following day if stretched after exercise․
You want to aim for the 20-30 minute range‚ because that's where most people overdo it․ The exception is in people with arthritis; their symptoms may worsen 12-24 hours later․ So someone could spend 3 hours gardening‚ feel ok at the time‚ and the next day not be able to walk․ Set a timer for 20-30 minutes‚ then rest for 20-30 minutes․
Opt for low-maintenance plants wherever possible․
Not every plant is a chore‚ and this has more impact on arthritis care than most guides let on․ In the range of Tennessee growing zones (6a through 7b‚ depending on where you are)‚ these perennials practically take care of themselves given time:
- They come back reliably every year‚ tolerate our heavy clay soil‚ and only need to be divided every three or four years․ Coneflowers (Echinacea): Once established‚ these drought-friendly‚ perennial flowers will self-sow‚ so you won't need to replant them․ - Sedums‚ extremely hardy plants in general‚ need little or no watering after the first year‚ and bring color to the garden in the fall when most other plants are dormant․ - Hostas thrive in the deep shade of many yards under mature oak or maple trees and do not require frequent division because of their slow growth rate․
These plants have a long growing season‚ and are well-suited to the Southeast‚ and will not be a bother if you have arthritis or are not looking for a garden that owns your weekends․ You may want to avoid annuals that require deadheading every day․ If you don't want a year-round project‚ avoid plants such as climbing roses that need to be staked and heavily pruned․
Alternatives When Traditional Beds Are Too Much
Container gardening raises your garden up to dining level on a porch railing‚ a table or other stands․ It is a bit more work‚ but gives you more control․ Some of the containers are moved into shade during the hottest periods of July and August․ For some‚ heat aggravates the arthritis․
Adding a small greenhouse can provide you with a longer growing season‚ a potting table‚ and a clean workspace that's out of the wind and cold air‚ which can aggravate stiff joints․ An 8x10 greenhouse with a potting bench inside will give you most of the benefits of a backyard bed without the disadvantages․
Community gardens are another option‚ if you can no longer have a garden at home․ Tennessee cities such as Nashville‚ Knoxville and Chattanooga have community garden networks for their communities․ They may have access to raised beds‚ communal tools‚ and people with similar experiences of disability who understand their situation and can provide support․
Other Practical Adjustments
To improve comfort‚ kneepads can be worn or a low garden stool can be used for kneeling․ A rolling garden cart with pneumatic tires can reduce the burden of transporting tools․ Padded gloves or regular gloves with foam pads reduce the gripping force on the hand joints from grasping tools and pulling weeds․
None of these changes require giving up gardening․ They just require setting it up so your body cooperates instead of fighting you․ Most arthritis sufferers who make two or three of these adjustments (raised beds‚ good tools‚ timing) can garden several days a week without the flare-ups they previously experienced from a single afternoon outside․
