Fall has many turning to yard work, cleaning up fallen leaves and wilting foliage, clearing rain gutters and spouts and tending to other outdoor tasks before the snow begins to fly.

With that in mind, the Michigan Association of Chiropractors has some advice for older adults to avoid pain and injury doing this seasonal work.

“While yard work can be a great way to stay active, it’s important to remember that strenuous activities like raking and climbing ladders can pose a significant risk for injury,” Dr. Robert Markle, president of MAC, said in a news release. “Our goal is to help adults over 50 stay safe while maintaining their yards, so they can continue enjoying this activity for years to come.”

According to the U.S. Consumer Product Safety Commission, adults 65 and older are 80% more likely to visit an emergency room for ladder-related injuries than younger adults. Additionally, repetitive motions from raking or bending can lead to back strain, knee pain and shoulder injuries.

“Many people don’t realize how easily everyday activities can lead to discomfort or injury,” said Dr. Christophe Dean, an MAC chiropractor. “By paying attention to your body and taking preventive measures, you can avoid these common issues.”

Tips from MAC to help adults older than 50 make it through yard work pain-free include:

≤ Warm up before starting: Stretch muscles — especially the back, shoulders and legs — to avoid strains.

≤ Use proper tools: Choose ergonomic, lightweight tools with longer handles to reduce bending.

≤ Mind the posture: Keep the back straight and switch sides frequently when raking to avoid overusing one side.

≤ Take frequent breaks: Rest every 20 to 30 minutes to avoid muscle fatigue.

≤ Climb safely: Use a sturdy ladder and maintain three points of contact at all times when cleaning gutters.

For more tips on preventing pain and staying active as you age, go to the Healthy Mitten blog at www.healthymitten.com.

For more on the MAC, go to www.michiganchiropractors.org.

— The Iron Mountain Daily News