Pain free gardening as you grow older

Age and injury can be the enemy of an enthusiastic gardener but despite a knee replacement, long-term garden opener and volunteer, Geoff Stonebanks, is determined to keep going. He shares his thoughts on how to garden to reduce your aches and pains.

As you age, I think one of the hardest things to reconcile, especially when you are a bit of a control freak like me, is the need or indeed the necessity to rely on others to do the things in the garden that you were so used to doing yourself. There are times, as you get older, that you are going to have to ask for help and to reconcile that you need to pay someone to do the job for you.

When I think back 20 years to when I began the garden at Driftwood, I was a relatively fit 50 year old, newly retired and able to tackle most things in the garden. Now 72 I’m afraid I can’t say the same.

The olive tree, which has just been given a proper trim is something I’d have done myself if I didn’t have the aches and pains! And up until a few years ago I trimmed all the tall boundary hedges around the plot myself too, until I felt it was probably not wise, or safe to continue climbing ladders to get the job done.

Over the years I have realised that one of the best ways to succeed in pain free gardening is to try and vary what you do. If you have a number of garden beds to weed in one day, you’ll likely be in the same position for a long period of time and that puts a lot of pressure on your back, neck, and knees. To avoid that, vary tasks to force yourself to get up, walk around, and stretch out your legs. Doing something like watering the flowers between weeding projects will help you stay limber.

Another thing to do, which is something I have done religiously over the last two years, every single morning, in order to help my knee is to exercise. Back in 2022 when my left knee was bothering me again I saw a sports therapist who recommended a series of exercises every morning to strengthen my knees. I really do feel that the sustained approach extended the use of my knee and hopefully will put me in a better place when I have my new one!

Geoff doesn’t let many things stop him from gardening … with a torn Achilles tendon in 2020 and wrist support

If you open your garden you’ve probably fallen into the trap of panicking and having to get the entire garden prepared and planted in one weekend. But that’s a lot of work for just one or two days and it’s also a good way to overdo it and end up sore or injured. It’s important to know your limits and to listen to your body. If your knees or back start to feel sore, take a break or hang up the shears for the day. Not easy I know but it will pay off in the long run.

Along with back pain, knee pain is another major risk in gardening. To avoid sore knees invest in a foam pad or kneepads to provide a cushion between your knees and the ground. Some foam gardening pads even have handles on the side to help you stand up without straining your back. I never used to rely on anything, but now the state of my knees dictates that I do.

In some ways, I’m slightly dreading the 2025 open garden season. I’ve committed to take pre-booked visitors between 1st June and 3rd August through the National Garden Scheme and the BBC Gardeners’ World 2 for1 scheme but what happens if my knee prevents me from preparing the garden.

Needless to say, I am going to have to ensure I have a plan in place for some support on all fronts, helping to get the garden set up and maybe some help on the days visitors are booked in. Fingers crossed it all goes off without a hitch!

Gardening is a major part of a lot of our lives, especially in the spring and summer and, for many, our only recreational activity, but it’s also a lot of work and has the potential to leave you sore and achy. As you get older you must pay attention to your body while you’re working and take the time to stretch and loosen your muscles. Trust me you’ll be much happier at the end of the day and it will make your time in the garden much more enjoyable.

Some tips for pain free gardening

warm up with some gentle exercise before heading into the garden
vary tasks so that you’re not in one position for too long
stay hydrated and protected from the heat
know your limits and listen to your body – especially when lifting
invest in a foam pad or kneepads to lessen the likelihood of knee pain
make sure your tools are comfortable to hold and use
if you have hard ground wait until the rain softens it before you get to work
gently keep exercising your joints when you’ve finished, warm down or try gentle massage