A Physical Therapist’s Guide to Raking Leaves
October brings lots of pleasures, from pumpkin spice everything to spooky Halloween fun. It’s also National Physical Therapy Month, a time to celebrate all the ways that physical therapy can improve people’s lives.
To celebrate National PT Month this year, we want to help improve your life by sharing tips from our physical therapists for avoiding injury during one of October’s most dreaded chores: raking leaves. We love the changing autumn colors, but cleaning up after they’ve fallen? Not so much.
We hope these six leaf-raking tips can help make your autumn a little more pleasant this year. And if you’re struggling with pain or discomfort, schedule an appointment at Therapy Solutions to learn more about what physical therapy can do for you!
Six Leaf-Raking Tips from Our Physical Therapists
1. Do a quick warmup beforehand.
Raking leaves can be a fairly vigorous chore, so you should treat it like any other form of exercise. Before you start, take a brisk walk around the block and perform dynamic stretches to warm up your muscles.
2. Wear the right clothes.
Wear loose, comfortable layers that allow you to move freely, even on chilly days. Comfortable shoes with non-skid soles can help prevent slipping and falling on wet leaves, and a good pair of gardening gloves will protect against blisters.
3. Make sure you’re using the proper form.
Pull the leaves toward yourself and ensure you’re using your entire body to perform the movement, not just your arms or back. Avoid twisting your back while raking and tighten your core muscles as you move, both of which can help prevent back injuries.
4. Use the right equipment.
A rake is a rake, right? Not so fast. It’s important that you choose a rake that’s the right size for your body–one that’s too big or too small can put unnecessary strain on your back. Choose a lightweight rake that allows you to maintain good spinal alignment as you work.
5. Divide your lawn into sections.
You don’t have to clear every leaf off your lawn in one day. Instead, divide your lawn into smaller, more manageable sections and tackle one section at a time, spreading your raking out over a few days.
6. Turn some of your leaves into mulch.
You can also reduce your leaf raking work by shredding leaves with a lawnmower and leaving them where they are. This “autumn gold” provides nutrients to your lawn over winter.
Celebrate October–and National PT Month–With Therapy Solutions
We hope these tips help keep you safe and injury-free this October. But if you do suspect you’ve developed an injury after yard work, schedule an appointment with our team! Our physical therapists will assess your symptoms and provide a comprehensive treatment program to help you find lasting relief.
We’re also available to address any muscular imbalances, postural concerns, or other issues that might make you more susceptible to an injury as you do yard work this fall.
No matter the reason, the Therapy Solutions team is here to help. Call to set up an appointment today!
Say Goodbye to Pain – Get Started with PT Now!
Ready to feel your best again? Come back to Therapy Solutions and let us help you achieve your wellness goals—book your appointment today!
Mental Health Highlight
Could your relationship use some work? Are you tired of feeling like all you and your partner do is argue? Are you stuck in a pattern of criticism and defensiveness? Are you seeking marriage therapy to resolve these issues? If so, Therapy Solutions provides marriage therapy based on the research and theories of the Gottman Method for Couples. Below is one of the communication handouts couples will learn to improve their communication. Take a look below.
If you would like to learn more about the Gottman Method Couples Therapy, contact Therapy Solutions to “Take Your Life Back” at 701-483-1000.
Feel Better by Eating Better!
Brown Butter Apple Blondies
Apples
- 2 cups (240g) peeled chopped apples (about 2 medium apples)
- 2 Tablespoons (30ml) pure maple syrup (or brown sugar)
- 1/8 teaspoon ground cinnamon
Blondies
- 1 cup (16 Tbsp; 226g) unsalted butter, cut into pieces
- 2 and 1/3 cups (291g) all-purpose flour (spooned & leveled)
- 1 and 1/2 teaspoons baking powder
- 1/2 teaspoon salt
- 1 teaspoon ground cinnamon
- 1/4 teaspoon ground nutmeg
- 1 and 2/3 cups (330g) packed light or dark brown sugar
- 2 large eggs, at room temperature
- 1 and 1/2 teaspoons pure vanilla extract
Brown Butter Icing
- 1/4 cup (4 Tbsp; 56g) unsalted butter
- 1 and 1/2 cups (180g) confectioners’ sugar
- 2 Tablespoons (30ml) milk
- 1/4 teaspoon pure vanilla extract
- Directions:
Important before you begin! I recommend browning the butter for the blondies and icing first. You can brown the butter for both the blondies AND the icing together. Once it’s all browned, set 4 Tablespoons (2 liquid ounces, or 60ml) aside for the icing in step 8. The rest (8 liquid ounces, or 240ml) is for the blondie batter, used in step 6. - Brown the butter: Slice the butter into pieces and place in a light-colored skillet. (Light colored helps you determine when the butter begins browning.) Melt the butter over medium heat, stirring constantly. Once melted, the butter will begin to foam. Keep stirring. After 5–8 minutes, the butter will begin browning and you’ll notice lightly browned specks begin to form at the bottom of the pan. You will smell a nutty aroma. Once browned, immediately remove from heat, pour into a heat-proof bowl, and set aside until ready to use.
- Prepare the apples: Meanwhile, return the pan to the stove. (No need to rinse out!) Add the apples, maple syrup/brown sugar, and cinnamon. Stir and cook over medium heat until apples have slightly softened, about 3–5 minutes. Set apples aside.
- Preheat oven to 350°F (177°C). Line the bottom and sides of a 9×13-inch baking pan with parchment paper, leaving an overhang on the sides to lift the finished blondies out (makes cutting easier!). Set aside.
- Make the blondies: Whisk the flour, baking powder, salt, cinnamon, and nutmeg together in a large bowl.
- In a medium bowl, whisk 1 cup browned butter, brown sugar, eggs, and vanilla extract together. Pour the wet ingredients into the dry ingredients and stir until combined. Fold in the apples. Batter will be thick.
- Evenly spread batter into prepared pan. Bake for about 35 minutes or until the top is lightly browned and a toothpick comes out *mostly* clean. Remove from the oven and allow the blondies to cool completely in the pan set on a wire rack.
- Brown butter icing: Heat the remaining 1/4 cup (4 Tablespoons) of brown butter in the microwave for a few seconds since it has likely solidified by now. Whisk in confectioners’ sugar, milk, and vanilla extract. If needed, add more confectioners’ sugar to thicken or more milk to thin out. Drizzle over cooled blondies, then cut into squares.
- Cover and store leftover iced blondies at room temperature for up to 2 days or in the refrigerator for up to 1 week.
Staff Book Club: “Shelf Care”
Autobiography Book Recommendation
Building a Life Worth Living
by Marsha M. Linehan
5 stars ⭐️⭐️⭐️⭐️⭐️
“Building a Life Worth Living shares the raw and touching story of the developer of an empowering therapy called Dialectical Behavior Therapy (DBT). This book will pull on your heartstrings and inspire you.”
—Bobbie Johnson, MH counselor
Fiction Book Recommendation
Only the Beautiful
by Susan Meissner
5 stars ⭐️⭐️⭐️⭐️⭐️
“I loved this book. It was a story based in the 1940’s, about events that happened to a sixteen-year-old, during a time when people in charge thought they knew the best way to deal with uncommon circumstances of that time. It was tragic to read the thought process of those who thought they knew best. Yet it was also heartwarming and beautiful! The book follows her into her adult years. If you are looking for heartwarming! This is it!”
—Brenda E, MH Counselor
Staff Spotlight: Sasha Tsibur-Mayer
Are you struggling with back pain, knee pain, hip pain, shoulder pain, do you have to limit your walking because of your foot or ankle pain, do you wake up stiff every morning? Physical therapy services provided at Richardton Clinic can help you to find healthy ways to decrease your pain and improve your overall sense of well being. We can also help with muscle injuries post whiplash or trauma, edema, incontinence management, pelvic floor weakness and/or pain.
Sasha Tsibur-Mayer is a physical therapist with 24 years of experience in the Dickinson and Richardton area. Please contact our Therapy Solutions office at 701-483-1000 to schedule an appointment with Sasha in either Richardton or Dickinson today!
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Ergonomics Stretch:
Lumbar Extension
-Stand with feet shoulder width apart.
-Place hands on hips as shown.
-Arch backwards.
-Hold for at least 10 seconds.
This is a great stretch to complete after forward bending in standing or while sitting (i.e. driving) for extended periods. Concentrate on keeping hips/pelvis from not moving, focus on extending through the low back (lumbar region).”
-Jared Erie OTR/L
In the Community
Emily Carda (Athletic Trainer) and her boyfriend Derek are the Slope County Fair 2024 Pig Wrestling Champions!
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Meet Our Team
Jessie Binstock
DPT, Athletic Trainer
Terry Halverson
MOTR/L
Adrienne Belland
MS, OTR/L
Jared Erie
OTR/L
Eric Halverson
OTR/L, Occupational Health Manager
Terry Halverson
MOTR/L
Doug Jilek
Systems Manager
Jeanne Kilzer
MS CCC-SLP
Miranda Kuhn
MS, OTR/L
Heidi Schmidt
PTA, Athletic Trainer
Emily Carda
Athletic Trainer
