Fall Cleanup Without the Aches: How Physical Therapy Can Help You Stay Pain-Free This Season

As the leaves start to change, many of us are gearing up for one of the biggest chores of the year — fall cleanup. Raking leaves, trimming branches, cleaning gutters, and prepping the yard for winter can be rewarding, but they also come with a higher risk of back pain, shoulder strain, and muscle soreness.

The good news? With the right movement habits — and a little help from the team at Functional Advantage Physical Therapy — you can protect your body and make it through fall cleanup feeling strong and pain-free.

 Common Fall Cleanup Injuries

Tasks like raking, bending, lifting, and carrying bags of leaves can overwork your muscles and joints if you’re not careful. The most common injuries we see this time of year include:

• Low back pain from repetitive bending and twisting
• Shoulder and neck strain from raking or reaching overhead
• Knee pain from squatting or climbing ladders
• Tendonitis or overuse injuries from repetitive motions

Even if you’re in good shape, doing too much too soon or using poor technique can lead to soreness that lingers for weeks.

Tips to Prevent Injury During Fall Cleanup

Before you grab that rake, take a few minutes to protect your body:

1. Warm up first. A quick 5–10 minute walk and some light stretches for your back, shoulders, and legs go a long way.
2. Use good posture. Keep your back straight and bend at your knees — not your waist — when lifting.
3. Switch sides often. Alternate which hand you rake or lift with to avoid overusing one side of your body.
4. Take breaks. Every 20–30 minutes, stand tall, stretch, and let your muscles recover.
5. Don’t overfill bags. Smaller loads may take more trips, but your back will thank you.

How Physical Therapy Can Help

If you’re feeling stiff, sore, or have an old injury that flares up every fall, physical therapy can help you:

• Improve your mobility and flexibility
• Strengthen your core and stabilizing muscles
• Learn safe body mechanics for lifting and yard work
• Recover faster from any aches or injuries

A short course of personalized exercises can make a big difference in how your body feels — not just this fall, but all year long.

Ready to Move Better This Fall?

Don’t let fall cleanup slow you down. Whether you’re looking to prevent injury or recover from one, our team at Functional Advantage in Freeland can help you stay active and pain-free this season.

Call us today at 989-573-8588 or click here to schedule a free consultation before the end of the year!