Gardening should remain a pleasure, not a source of pain
Gardening is one of the most enjoyable and healthy hobbies for adults in Quebec. It keeps you active, connects you with nature, and lets you take pride in your flowers, herbs, or vegetables. However, when you spend long periods kneeling or crouching, it can take a toll on your knees.
As we age, conditions like prepatellar bursitis or osteoarthritis become more common. Fortunately, you can continue enjoying your garden with the right habits. Here are three simple and effective strategies to protect your knees and preserve your mobility — straight from your podiatrist.
3 Tips For Protecting Your Knees While Gardening
1. Warm up your joints before you garden
Before pulling weeds or planting new seeds, take a few minutes to warm up. Gentle movements stimulate circulation and prepare your joints for the effort, reducing strain and increasing flexibility.
Try this simple warm-up routine:
- Rotate your knees and ankles gently
- Do 10 shallow squats with your heels on the ground
- March in place for 2–3 minutes
These warm-ups can help prevent pain and stiffness in the knees.
You can find more exercises in our guide: Exercises to prevent knee pain
2. Use ergonomic gardening tools to reduce pressure
The right equipment makes all the difference. Tools designed with posture in mind can significantly reduce pressure on your knees and back.
Recommended ergonomic gear:
- A thick kneeling pad or cushion to soften pressure on the knees
- A garden stool with handles to help you switch positions easily
- Long-handled tools that allow you to garden without bending or squatting
- Raised garden beds to minimize crouching and ankle strain
- Gardening gloves with wrist support for added stability
These accessories are part of a well-rounded prevention plan. Read more on how to protect your feet while gardening, a vital step to maintaining overall posture and reducing pressure up the kinetic chain — including your knees.
3. Alternate positions and take regular breaks
Staying in the same position for too long — especially kneeling or squatting — can cause stiffness and irritation. Alternating your posture helps relieve pressure points and activates different muscle groups.
Practical tips to move better:
- Set a timer every 20 minutes to change positions
- Switch between kneeling, sitting, and standing throughout your session
- Use breaks to stretch your feet and legs, and stay hydrated
Incorporating breaks improves comfort and reduces fatigue. Try our foot relaxation exercises to keep your joints feeling light and mobile, even after hours in the garden.
Persistent knee pain? See a podiatrist
Despite good posture and prevention, pain can still appear. Repetitive strain, biomechanical imbalances, or improper alignment can lead to ongoing discomfort. A podiatrist can evaluate your movements and offer targeted care.
Custom orthotics can correct alignment, cushion the joints, and relieve pressure on the knees — especially if you have conditions like flat feet or high arches that affect posture.
Keep gardening pain-free
Gardening should bring peace of mind and physical well-being. By applying these three podiatric tips, you protect your knees and ensure long-lasting comfort in the garden.
If pain persists or if you’d like a personalized prevention plan, consult a podiatrist at one of our clinics. Don’t let discomfort keep you from enjoying your favourite outdoor activity. Good posture and the right tools can make all the difference. Find a clinic near you !