As the days get longer and the gardens around Tewkesbury, Overbury and Bredon start waking up, many people dive straight back into gardening… only to find themselves nursing a sore back, a grumbling elbow or a painful foot a few days later.
Spring is one of the most common times we see gardening‑related injuries at Pro Active Physio & Pilates. The usual culprits include plantar fasciitis, tennis elbow, back pain, knee pain and shoulder strains – all things we treat every week.
The main cause isn’t anything dramatic. It’s simply doing too much, too soon.
Why Gardening Causes Injuries in Spring
Gardening is surprisingly physical. Digging, lifting pots, pruning, kneeling, twisting and carrying compost all load the body in different ways – especially after a quieter winter.
Common patterns we see include:
- Plantar fasciitis from long periods on hard ground
- Tennis elbow from gripping tools or pruning
- Back pain from bending and lifting
- Knee pain from kneeling or squatting
- Shoulder pain from overhead pruning or lifting heavy pots
Most of these happen because your body isn’t used to the sudden increase in activity.
What the Guidelines Say
NICE and the Chartered Society of Physiotherapy (CSP) both highlight the same key points for preventing and managing common gardening injuries.
Build up gradually
Your muscles and tendons cope best when activity increases slowly. A full weekend of gardening after months of rest is a common trigger for overload.
Keep moving
For things like back pain, plantar fasciitis and tendon issues, the advice is to stay active but reduce the things that make symptoms worse.
Strengthening works
Research consistently shows that strengthening exercises are one of the most effective ways to treat and prevent plantar fasciitis, tennis elbow, shoulder pain, knee pain and hip/gluteal tendinopathy.
Education helps
Understanding pacing and early warning signs stops small niggles turning into long‑term problems.
How to Pace Yourself in the Garden
Break tasks into 20–30 minute chunks
Switch between digging, weeding, pruning and lifting so you’re not repeating the same movement for too long.
Start with half of what you think you can do
If you feel you could manage two hours, begin with one. Build up over a couple of weeks.
Warm up your body
A few minutes of gentle movement – squats, heel raises, arm circles or a short walk – can make a big difference.
Use tools that help you
Long‑handled tools, kneeling pads and wheelbarrows reduce strain on your joints.
Listen to your body
A bit of stiffness is normal. Sharp pain or pain that lingers into the next day is a sign to ease off.
Common Gardening Injuries and What Helps
Plantar Fasciitis
Often caused by long periods on hard or uneven ground. Supportive shoes, calf strengthening, pacing and shockwave therapy can help. Read more about Shockwave Therapy here.
Tennis Elbow
Triggered by gripping, pruning or shearing. Forearm strengthening, reducing gripping load and shockwave therapy are effective.
Back Pain
Usually from bending, lifting or long periods in one position. Staying active, gentle strengthening and avoiding long periods of bending are recommended. Follow the link at the bottom of this page to book in with one of our specialist physios for an assessment.
Shoulder Pain
Common with overhead pruning or lifting heavy pots. Strengthening the rotator cuff and pacing overhead tasks can help. You may need an injection to help settle your symptoms. Read more about Injection Therapy here
Hip/Gluteal Tendinopathy
Often aggravated by leaning or prolonged standing. Hip strengthening and avoiding long periods on one leg are useful. You may also find our physio led Pilates sessions to be of benefit.
When to See a Physiotherapist
It’s worth getting checked if:
- Pain lasts more than two to three weeks
- It’s sharp, catching or worsening
- You’re struggling with weight‑bearing
- You’ve had repeated flare‑ups
- You’re unsure how to pace or strengthen safely
Early advice can prevent long‑term issues and get you back to enjoying your garden sooner.
Ready to Garden Comfortably This Spring?
At Pro Active Physio & Pilates, our team in Tewkesbury and Overbury specialise in helping people stay active and pain‑free during the gardening season. We use evidence‑based rehab, NICE‑aligned guidance, shockwave therapy, Pilates‑based strengthening and personalised pacing plans. Follow the link below to book an appointment with us. We can’t wait to see you.
