As spring approaches in North Texas, many are eager to get their hands dirty and bring their gardens back to life. However, before you grab those pruning shears or start digging, it's important to be aware of potential hand and wrist injuries that can occur during gardening activities.

Your hands and wrists are your primary tools for gardening, and keeping them healthy is essential for a fulfilling gardening experience. Timothy Niacaris, M.D., Ph.D., an orthopedic hand surgeon at Texas Health Hand & Upper Extremity Specialists, shares valuable insights on the most common gardening-related injuries, how to prevent them, and when to seek professional care.

Common Hand and Wrist Injuries from Gardening

Your hands and wrists are particularly vulnerable to injury during gardening activities. Repetitive motions, awkward grips, and prolonged strain can take a toll on your hands and wrists. Here are a few injuries commonly seen in gardeners:

1. Tendonitis: Overuse of your wrists and fingers can lead to inflammation of the tendons, causing pain and stiffness.
2. Carpal Tunnel Syndrome: Prolonged pressure on your wrist while digging or gripping tools can compress the median nerve, leading to numbness or tingling in your fingers.
3. De Quervain’s Tenosynovitis (Gamekeepers Thumb): This condition affects the tendons on the thumb side of your wrist, often caused by repetitive pinching or gripping motions.
4. Sprains and Strains: Twisting or overextending your wrist while lifting heavy pots or bags of soil can lead to sprains.
5. Cuts and Punctures: Sharp tools and thorny plants increase the risk of wounds, which can lead to infections if not properly treated.

For individuals with arthritis, gardening can be both therapeutic and challenging. Gardening tasks such as digging, planting, or trimming may aggravate joint pain, particularly in the hands, wrists, and fingers. According to Niacaris, arthritis-related joint pain often worsens with repetitive motions or excessive strain, making it crucial to manage your symptoms.

“Arthritis is a condition that affects the joints and can make it difficult to perform everyday tasks, like gardening,” says Niacaris. “But with the right approach, you can still enjoy your garden while managing arthritis symptoms.”

Preventing Common Hand and Wrist Injuries

Caring for your hands and wrists while gardening is just as important as nurturing your plants. By combining proper technique, the right tools, and paying attention to your body’s signals, you can prevent injuries and enjoy a pain-free gardening experience.

“Many gardening injuries result from overuse or improper technique,” says Niacaris. “Fortunately, there are simple steps you can take to prevent them.”

• Start Gradually – Begin your gardening activities slowly, especially if you've been inactive during winter.
• Use Ergonomic, Good Quality Tools – Invest in tools with padded grips and ergonomic designs. These reduce strain on your wrists and make repetitive tasks easier.

“Invest in high-quality tools or have older, dull ones sharpened and oiled,” Niacaris advises. “Dull, worn-out tools require more effort to use, which could lead to injury.”

• Wear Gloves – Gloves not only protect your hands from cuts and scrapes but also improve your grip, reducing the effort required to hold tools.

• Switch Tasks Often – Avoid overuse injuries by rotating between activities every 20 to 30 minutes. For example, alternate between weeding, digging, and pruning to give your muscles and joints a break.
• Take Breaks – Give your hands a rest periodically, especially if you feel discomfort. Stretch and shake out your hands during these breaks.
• Lift with Care – Use both hands and your legs to lift heavy items. Avoid twisting your wrists or using just one hand for lifting.
• Maintain Proper Posture – Keep your wrists in a neutral position whenever possible. Avoid excessive bending or twisting.

While it may seem unnecessary to warm up before heading into the yard, Niacaris emphasizes that a proper warm-up prepares your body for the task ahead and helps prevent injury.

Try gentle wrist circles, finger stretches, and palm presses to loosen up.

Finally, Niacaris points out that one of the hardest prevention tips to follow is knowing your limitations.

“As we age, it’s important to assess what you can safely do,” he says. “Being realistic about your abilities and listening to your body is key. It’s very good at signaling when you’ve pushed too far.”

He adds that some general soreness is to be expected after a hard day’s work in the yard. However, if soreness or pain sidelines you the next day, it’s a sign that you’ve overdone it.

When to See a Doctor

Sometimes, despite your best efforts, injuries happen. According to Niacaris, you should consult a doctor if:

• You experience persistent pain, swelling, or numbness in your hand(s) or wrist.
• You lose strength or mobility in your fingers.
• A cut becomes red, swollen, or painful, as these could be signs of infection.
• Pain doesn’t improve after a few days of rest and home care.

“Early intervention is key to preventing minor issues from turning into major problems,” Niacaris advises.

Gardening Safely for Years to Come

Gardening and yard work are no small tasks, especially as spring approaches, something Niacaris notes many people tend to underestimate.

“Spring arrives, and it’s time to tackle yard work, which can feel like a race to get everything done quickly,” he says. “But that level of activity might be more than you’re used to, especially if you haven’t been active over the winter.”

With the right precautions, however, you can enjoy gardening while keeping your hands and wrists healthy. Use ergonomic tools, take frequent breaks, listen to your body, and don’t hesitate to seek medical advice if something feels off. By caring for your hands and wrists, you’re ensuring they’ll be ready to help you cultivate your garden year after year.

If you’re experiencing persistent hand or wrist pain, a hand specialist can assist with knowledgeable care and guidance.

Providers employed by Texas Health Physicians Group are not employees or agents of Texas Health Resources hospitals. © 2025 Texas Health Resources. Doctors on the medical staffs practice independently and are not employees or agents of Texas Health hospitals or Texas Health Resources. © 2025 Texas Health Resources