Tree Planting Fitness preparation
Tree planting ranks among the most physically demanding jobs in North America. Your earnings are directly tied to the number of trees you plant, both daily and throughout the season. It is common for planters to arrive at the start of the season expecting to improve their fitness while planting. While they do become fitter and more productive over time, the planting season is relatively short, typically measured in days rather than weeks or months.
If you spend your initial weeks of the season building up to peak performance, or worse, if you get injured due to lack of physical preparation, you miss the opportunity to maximize your earnings. In just two weeks, there could be as many as 11 planting days, which may account for more than one-sixth of your entire season.
To optimize your earnings and minimize physical strain and injury, it's crucial to be as fit as possible from day one of the planting season.
If you spend your initial weeks of the season building up to peak performance, or worse, if you get injured due to lack of physical preparation, you miss the opportunity to maximize your earnings. In just two weeks, there could be as many as 11 planting days, which may account for more than one-sixth of your entire season.
To optimize your earnings and minimize physical strain and injury, it's crucial to be as fit as possible from day one of the planting season.
Preseason Fitness Program
In order to help planters come out for the season as fit and prepared as possible we have teamed up with Total Physio to put together our preseason fitness program. There are two main pieces to this program, preseason strength and agility screen.
Preseason strength and agility screen: This tool will help you determine if you have any muscle imbalances or mobility problems that will need to be addressed before you come out for the planting season. All planters who will be working with Summit need to be able to complete this program. If you have any issues with any of the exercises outlined you must let your crew boss know as soon as possible so we can remedy any strength or mobility issues you might have. Some issues may be minor and can be dealt with by adjusting planting technique or equipment - others may put you at serious risk of long term injury - please do this test as early as possible!
Preseason strength and agility screen: This tool will help you determine if you have any muscle imbalances or mobility problems that will need to be addressed before you come out for the planting season. All planters who will be working with Summit need to be able to complete this program. If you have any issues with any of the exercises outlined you must let your crew boss know as soon as possible so we can remedy any strength or mobility issues you might have. Some issues may be minor and can be dealt with by adjusting planting technique or equipment - others may put you at serious risk of long term injury - please do this test as early as possible!
SUmmit Pre-Season Conditioning
Physical Conditioning program: Our conditioning program is based off of the system developed by Dr. Delia Roberts at Selkirk College. We have made a few modifications to the original program adding a greater emphasis on regular very long low intensity cardio at least once a week, as well as adding an optional strength training regimen. If you would like, just do Delia's program as is - if you are really committed our program will take you to the next level.
You can find an older version of the video for that program here:
You can find an older version of the video for that program here:
Reducing Shovel Side tendonitis
Tendonitis is a prevalent injury among tree planters, characterized by inflammation or irritation of the tendons, often in the wrists or elbows. To mitigate the risk of developing tendonitis, especially during the initial weeks of the tree planting season when the body is adjusting to the demands of the work, it is recommended to use tape jobs. These tape jobs are designed to provide support to the tendons and muscles, helping to prevent strain and reduce the likelihood of developing tendonitis. Integrating tape jobs into your routine for the first three weeks of the season can be an effective preventive measure against this common ailment.
Given the success of the recent study on using the following thumb taping to reduce shovel side tendonitis. It is expected that all planters start the season using this taping procedure for at least 3 weeks at the start of the season.
Given the success of the recent study on using the following thumb taping to reduce shovel side tendonitis. It is expected that all planters start the season using this taping procedure for at least 3 weeks at the start of the season.
In Season injury reduction
Tree planting is physically demanding, requiring planters to maintain their bodies throughout the entire season to prevent injuries and ensure peak performance. Proper care includes staying hydrated, eating nutritious meals, getting enough rest, and engaging in stretching or yoga to maintain flexibility and prevent muscle tightness. Additionally, paying attention to any early signs of strain or discomfort and addressing them promptly can help avoid more serious injuries later in the season. By prioritizing their physical well-being, planters can increase their chances of completing the season successfully and without major setbacks.
If you start the season in top physical condition you are more likely to finish it in good condition as well. However, there are several things you can do to help ensure this is the case. Proper planting technique is critical, so is maintaining flexibility throughout the season. As planters we are consistently putting unbalanced stresses on our bodies and without the proper flexibility and mobility exercises during the season you may end up with a very painful injury mid-season.
If you start the season in top physical condition you are more likely to finish it in good condition as well. However, there are several things you can do to help ensure this is the case. Proper planting technique is critical, so is maintaining flexibility throughout the season. As planters we are consistently putting unbalanced stresses on our bodies and without the proper flexibility and mobility exercises during the season you may end up with a very painful injury mid-season.
External Resources and links
In Order to give you as much information as possible we have also compiled as many other planting fitness, nutrition and injury resources as we can find on the following pages.
| Stretches.pdf |
| Summit Guide to Preventing Ergonomic Injury.pdf |
| Summit Physical Conditioning Program.pdf |
| Strength and Agility Screening Tool.pdf |
