Tree planting is very strenuous on your body. The repetitive nature of the job can cause tendonitis, assorted muscle and ligament strains, blisters, and chaffing. This is most prevalent in the early season when you are out of shape and pushing really hard. Other major contributing factors are lack of stretching, poor lifting techniques, dehydration, lack of sleep and poor nutrition.

Early season injuries
Almost 50% of injuries occur during the first two weeks of the planting season. The risk is greatly reduced if a
planter has done proper aerobic, strength training and stretching prior to the season. It is also very important to
continue your daily stretching routine in the first few weeks of the season or even better through out the entire
season.

Recommended Stretches
Lower Back - bring knees to chest - stretch out your lower back - raise one knee at a time and hold for five seconds		Arms and Shoulders - hold arms in frontand lace fingers - face your palms outward - raise your arms over your head and hold
Hip - Rest one leg on something waist height (like the back of a chair) - Lean forward from the hip, with your back straight - Hold and switch legs		Calves and Ankles - Lean with palms against a wall - Force your heels into the ground - Increase the degree of your lean until your feel a slight stretch and hold
Wrist and Fingers - Rotate your wrist and each individual finger to spell the entire alphabet in the air - Repeat this exercise as often as possible

These are just a few stretches to consider for your warm up and warm down routine. Do not go into hard core stretching exercises first thing in the morning. Try to get your blood flowing for a while before you start. One idea is to do a few mild stretches before your first bag up and then do a proper warm up.

Tendonitis
Tendonitis is the most common injury for tree planters. Tendonitis is the inflammation of the tendon. Tendons do not deal with stress as well as muscle and bones. When tendons are repeatedly stressed damage often occurs.

Preventive Measures:

• Detecting soreness, swelling, or creaking as soon as it occurs, report these symptoms to a first aid attendant to be treated. The symptoms can be reversed in the early stages with out missing time. If the signs and symptoms are ignored tendonitis often forces people to take time off work.
• Ice early symptoms to help reduce inflammation.
• Choosing a light weight shovel with a comfortable grip.
• Use your foot to aid in getting your shovel blade into the ground Use a light grip with your fingers in stead of a tight grip with your palm.
• Perform wrist and finger stretching and strengthening exercises prior to and through out the season.
• Maintain a high level of potassium; you lose a lot of potassium in your sweat. Potassium is essential in lubricating your tendons and joints, which can contribute to over use injuries.
• Diuretics such as caffeine and alcohol decrease the ability to lubricate your tendons and joints which can contribute to over use injuries.

Back Injuries
The second most common injury for tree planters are back injuries. Back injuries are usually caused by over and poor lifting techniques.

Preventive Measures:

• Include back strengthening and stretching in your warm up and warm down.
• Keep your chest out and head up when initiating a lift.
• Bend at your knees and keep your back straight.
• Be very conscious not to lift anything too heavy; it is such bad judgment to hurt your back setting up camp.
• Make sure the weight in your planting bags is well distributed between shoulders, and hips.
• Use a slight knee bend when bending down to plant a tree.
• Wear well supported foot wear with a good insoles.