In many parts of the country, raking leaves is a necessity during the fall months.  If done properly, leaf raking can be a great form of exercise.  But, if done incorrectly, raking can cause injuries to the back, shoulders, and wrists.  Raking requires a number of different activities, such a twisting, bending, lifting, and reaching – all which utilizes different muscle groups. 

According to the American Academy of Orthopedic Surgeons (AAOS), you can ease the strain and pain of raking, by following these steps:

Clear the yard. Before you rake, pick up fallen branches or debris that could trip you.

Stretch. As with any physical activity, you should warm up your muscles first with 10 minutes of light exercise. Stretch again after raking to relieve tension.

Pace yourself. Raking is an aerobic activity. Take frequent breaks, and replenish fluids to prevent dehydration. If you experience chest
pain, shortness of breath or any other signs of a heart attack, dial 911.

See what you're raking. Don't let a hat or scarf block your vision. Watch out for large rocks, low branches, tree stumps, and uneven surfaces.

Wear the right footwear. Shoes or boots with slip-resistant soles will help prevent falls.

Use the right rake. Choose one that feels comfortable for your height and strength, not too short or too long. Allow space between your hands on the tool grip to increase your leverage. Choose a rake that has a padded 
         handle or wear gloves.

Rake smart. Don't throw leaves over your shoulder or to the side. That requires a twisting motion that places stress on your back.

Vary your movements. Alternate your leg and arm positions often. When picking up leaves, bend at the knees, not the waist. Keep leaf piles small, so you don't strain your back while gathering.