Dear Farm Fam, You may or may not have noticed a lack of presence from your Agroecology Coordinator this past month and that would be due to the fact that I have not been at Freetown Farm since the day after our lovely Food by Freetown dinner. I began my journey to New Mexico that following Saturday for my ‘sabbatical’ where I will be working at two different regenerative ag farms, a month each, through the WWOOF program (World Wide Opportunities on Organic Farms)! After moving out of my Baltimore apartment and packing up my car I began my trek across the country with Peter, who some of you may remember as our previous agriculture coordinator in 2022-’23. We saw lush forests in North Carolina, gasped at sun tinged mountains in Tennessee, dipped in hot springs in Arkansas, and ate delicious latin food in Oklahoma City where I said goodbye to Peter and continued to the Black Kettle National Grasslands – or so I thought! I instead found myself raptured by covid and holed away in a hotel until I regained my energy (not in my original itinerary!).
During my time in isolation I was able to reflect more on what I saw during my travels and noted that every corner of this country has something to marvel at. I have done other partial or full cross-country roadtrips but I was able to take a largely new route on this drive. A few relevant highlights are;
When I finally made it to New Mexico (covid free) I made my way to Loose Leaf Farm in Los Ranchos de Albuquerque; my host farm for the month of September. Driving through what I learned is a historic agricultural reserve in the city, I was shocked at the breathtaking amount of small-scale (~0.5-40 acres) farming taking place in the neighborhood. Situated in the North Valley near the Rio Grande, Los Ranchos has been rooted in agriculture for years and the community is staving off the purchasing of farmland to be developed into houses and neighborhoods.
Contrary to the common East Coaster belief, New Mexico is not just barren desert. It is home to awe-inspiring mountains, like the Sandias, riparian wonderlands, such as Rio Grande Basin, and yes, desert and scrub lands that are teeming with life. There is a strong connection to the land in Los Ranchos - a common thread I have found in my exploration of New Mexico thus far. The farmers markets are flush with local produce from Albuquerque, Santa Fe, Taos and Esapnola and attended by many. There are restaurants that purchase a majority of their ingredients from local farmers. A food preservation lending library has been established through Bernalillo County Extension Office and UNM where you can borrow dehydrators, canning materials, and food processors (can we get on that HoCo?). And while not as popular as the East there are still many CSA’s to choose from. I am lucky enough to be here during the chile harvest when the iconic red and green New Mexican chiles are roasted at market, filling the air with a smell inextricably linked with autumn in New Mexico.
Alas, all it is not just chiles and rainbows in this bucolic dream of a neighborhood (although I have been shocked by the number of rainbows bursting over the mountain tops in my short time here). The extreme concentration of wealth and cost of land in this part of Albuquerque make access to long term farming a real challenge - an issue felt by many across the country. Mark and Sarah, the couple who founded Loose Leaf Farm, are well aware of this challenge as they currently lease the ~4 acres they have been working on since 2020. Farming using regenerative practices is a labor of love and requires a lot of time and energy to not only sustain healthy soils but also build new fertile soil. However, when you are investing in soil that you lease rather than own, it can feel like you are setting someone else up for success rather than your own livelihood. This is the case for many who farm in Los Ranchos where wealthy landowners lease their land for others to grow on, allowing those who own the property to cash in on the agricultural tax break. While it is wonderful to be able to take advantage of arable land, it can create challenges when thinking about the long term sustainability of one’s farming operation. And there are also those who still irrigate large green lawns rather than farming – a sight that sorely reminds me of the history of lawns as a status symbol.
During my month at Loose Leaf Farm, I have been trying to learn as much as I can from a farm that focuses primarily on fruit and vegetable production. Believe it or not, this part of Albuquerque is in growing zone 7b - the same as Freetown Farm. This means I have been surrounded by many familiar favorite veggies, although often of different varieties. Some of the familiar tasks I’ve done are saving young plants being choked out by weeds, protecting crops from pests with row cover, planting seeds for fall crops, and harvesting my heart out! Some new territory has been prepping for CSA pickup, mucking the goat pen (an annual task thanks to the deep bedding method), moving the chicken tractor, and harvesting apples for both humans and livestock.
While I’ll be sad to say goodbye to my Loose Leaf friends, I am looking forward to my October, which I’ll be spending with Chelenzo Farms. I hope to offer more insights into New Mexican agriculture in next month’s newsletter, but until then I hope that everyone has been enjoying the East Coast fall (I am sad to be missing October in Maryland – it's truly a magical time of year).
Ever Growing, Simon  With the school season marking the end of summer, it's time to gear up for fall camping and backpacking. Remember, the best campgrounds fill up fast, so securing your spot early is crucial. Take time now to check your camping gear and ensure everything is in top condition. One aspect that both school and backpacking share is the need for a well-fitting backpack. A school backpack should be at most 10-15 % of a child's body weight. It should fit snugly, not extending above the shoulders or sagging towards the buttocks, but resting in the contour of the lower back. Shoulder straps should be loose enough around your child's arms that they can freely move. Place heavier items, such as textbooks, laptops, or notebooks, closer to the back for a balanced load. Place lighter items toward the front of the pack. It is ideal to carry a backpack with each strap over a shoulder. Your child should not have to lean forward, bend to the side, or arch to carry the bag. Similarly, distributing your gear for proper loading can make a huge difference in how your back feels when backpacking. It will also impact your posture, ultimately affecting how efficiently you can move and maintain your balance. An additional consideration for backpacking is the accessibility of items. The bottom section of your pack is best suited for items of medium weight. Since this will be the most challenging place to access, it is the ideal place to pack items you will only need once you stop for the day to set up camp. Your sleeping bag, pad, and sleep clothes are typical items at the bottom of the pack. This strategic packing will make setting up camp more efficient. The center of the pack can be divided into two parts: the front and back portions. The back portion is what is closest to your back. As with your child's school backpack, it is the section to pack heavier items, such as your water reservoir, stove, cook kit, and food for meals. If these heavier items sit too far forward in the pack, the weight distribution will pull you more forward and create strain on your back. You should place your lightest items in the front center of the pack. Examples of these may include light clothes and a camp pillow. Finally, load the top of the pack with items you need access to throughout the day while you hike. These may include your first aid kit, water filter, headlamp, toiletries, rain jacket, pack cover, and snacks. If rain is in the forecast, keeping your tent towards the top of the pack is also advisable so you can quickly pull it out to set up a shelter while the items in the bottom of the bag remain dry. The Community Gear Closet has numerous camping and backpacking items to loan out, including backpacks, day packs, trekking poles, tents, sleeping bags/pads, and camp stoves. Be sure to reach out if you need something for your fall camping or backpacking trip! AuthorKaryn Dulaney, PT, DPT, is a physical therapist who has practiced in outpatient orthopedics for almost 2 decades. She enjoys helping patients achieve their personal goals and maintain a healthy, active lifestyle. An avid outdoor enthusiast and competitor/participant in various adventure sports, she is passionate about helping others explore outdoor activities for the mental and physical health benefits that come with them. Karyn co-founded the Community Gear Closet, which lends outdoor gear so others can have opportunities for their own outdoor adventures.
Master Gardeners are hard at work creating a native plant demonstration pollinator garden in Columbia’s Freetown Farm, the home of the Community Ecology Institute (CEI). As part of the 2023 Master Gardener intern class, Debbie Lavine requested Maddie Potter, Howard County Master Gardener Coordinator, approve the site for intern volunteer hour credit. A MOU was drafted, and the site was approved. The purpose of the Freetown Farm pollinator garden is to demonstrate how beautiful intentionally planted natives can be, even in small spaces. CEI is a Howard County nonprofit with the mission of cultivating communities where people and nature thrive together.
Debbie Lavine and Kathy Nolte (both MG 2023), are leading the effort. The Freetown Farm site has some full sun, some part sun, and some deep shade. The team is showcasing a variety of native plants in each area, demonstrating plant groupings that will (we hope) thrive. Already this year, 17 master gardeners and interns have spent nearly 175 hours battling impressive weeds and hauling many wagons full of bricks and mulch. They’ve created meandering pathways and filled beds with donated native plants.
This pollinator garden boasts a healthy population of common milkweed (Asclepias syriaca). An arbor supports cascading Maypops (Passiflora incarnata) and Coral honeysuckle (Lonicera sempervirens), attracting an assortment of bees. The Obedient plant (Physostegia virginiana) looks lovely next to the Blue Mistflower (Conoclinium coelestinum). The Golden Ragwort (Packera aurea), Golden Alexander (Zizia aurea), Carolina Cranesbill (Geranium carolinianum), Ostrich fern (Matteuccia struthiopteris), and Bleeding heart (Dicentra) are starting to fill in the shady areas. An assortment of butterflies, hummingbirds (Trochilidae), and humans (Homo sapiens) also enjoy the garden. The Master Gardeners are cautiously optimistic the new plants will start to outcompete the local weeds, very soon.
AuthorKris Siglin, Master Gardener Intern 2024  In March of 2024, CFIN celebrated its 10th Anniversary! See photos from the past 10 years of CFIN outings below. As we reflect on the successes of the past 10 years and feedback from alumni members, we are preparing to add ways that families can engage with CFIN. Here's what is on the horizon: Beginning in the summer of 2024, we are expanding our programming in order to offer participants a wider range of ways to engage with a Community of Families in Nature. Learn more about our expanded offerings by clicking on the 'About a Community of Families in Nature' button below. We look forward to spending the next 10 years playing, exploring, learning, and care-taking in nature with a new generation of CFIN families, as well as with CFIN alumni families! To learn more about Family Nature Clubs in general or more about CFIN's event offerings, use the buttons below. To receive news and reminders of sign ups, follow us on Facebook and/or join our mailing list! Cfin News and Registration linksWe are enjoying exploring waterways as much as possible this summer! We've dipped our toes in a number of streams including at Howard County Conservancy, along Trolley Trail No. 9, along the Columbia footpaths in Owen Brown, and have plans for two more water access outings [weather permitting-we always avoid our waterways if there has been significant rain in the past 72 hours for water safety issues]. CFIN families have also enjoyed some time at Freetown Farm through our Art and Farm Experiences -- families create an art or craft project and engage in a meaningful adventure in our farm space. We also have been out one Sunday to check out a HoCo Pirate Adventure! Our Hike-a-Month Club has enjoyed a hot, stroller friendly hike along the Trolley Trail; we were thankful for a water access opportunity and saw lots of creatures including little fish, froglets, crayfish, and water snakes. We'll also enjoy hikes at the Middle Patuxent Environmental Area, and along the brand new trail in Patapsco State Park. We are gearing up for our seasonal community event; this summer's theme is Pollinators and the plants they love -- It's a Pollinator Party!! Join us for 'bug walks,' arts and crafts, face-painting, games and trivia, and exploration of pollinator friendly spaces. Registration is open for: Seedlings (5 and under with a caregiver) autumn season, our individual Summer Events, and our summer Art and Farm Experiences. Enjoy Photos from Previous eventsCFIN FAQs
related illnesses such as heat exhaustion and stroke. Clothing choice can impact how you feel and handle sweating when it is hot. Wear loose-fitting clothing made of lightweight materials. Choose light-colored clothing to reflect the sun's rays instead of dark colors, which absorb them. A lightweight hat can also help you regulate your temperature by keeping your head cool. If you are doing more strenuous activities in the heat, consider applying pro athletes' methods by wetting your clothing or using small amounts of ice to keep you cool. You can purchase cooling products, such as bandanas, hats, and arm sleeves, designed with small pockets to stuff with ice. You can also buy cooling products that are worn wet, using cold water instead of ice for similar results. Cooling your head, neck, and core can significantly improve your tolerance to heat. Next, it is important to hydrate. Start hydrating before going outside and continue throughout your activity. Bring a soft flask, hydration pack, or reusable water bottle to carry the appropriate amount of water for your activity. Sweating is one of the natural ways our body thermoregulates to maintain its temperature. We need adequate amounts of hydration to be able to produce sweat. If you sweat a lot, a sports drink can aid in electrolyte replacement; however, ones with high sugar content can lead to further dehydration. Continue to hydrate once you come back inside.
Here are a few ideas for summer activities that may offer lower temperatures or cooling opportunities:
**Always consult a doctor about nutrition, hydration, and activity for solutions specific to your body’s individualized needs. Be sure to research any chosen activities, such as hiking or biking routes, to prepare adequately, understand natural hazards, and ensure they are appropriate for you. ** AuthorKaryn Dulaney, PT, DPT, is a physical therapist who has practiced in outpatient orthopedics for almost 2 decades. She enjoys helping patients achieve their personal goals and maintain a healthy, active lifestyle. An avid outdoor enthusiast and competitor/participant in various adventure sports, she is passionate about helping others explore outdoor activities for the mental and physical health benefits that come with them. Karyn co-founded the Community Gear Closet, which lends outdoor gear so others can have opportunities for their own outdoor adventures. Hey y'all Preface: This letter is going to start out a little gloomy but I promise that it has an uplifting ending! I encourage you to read to the end.
experiencing a Winter and Spring full of fluctuations, and in the midst of a Summer that is hot, hot, hot, I’m afraid I don’t have any satisfying answers yet. As I spend my second year doing this work full time I am still getting used to having my hands in the soil almost every day and spending much more time outside than I was able to when I was in the world of academia. I try to maintain a sense of wonder in what I experience and many days I’m lucky that all it takes is a moment of pause to take in the natural world around me. However, I still wonder if the earlier blooms that I'm seeing are due to being in a different part of the country than I was 2 years ago, or if it is due to the warmer weather that we've experienced earlier and earlier in the year. I also have been feeling the difference between suburban/rural heat and urban heat on a daily basis. Living in Baltimore, the heat experienced in the city brings on a different kind of worry. It's the kind of oppressive heat where you know that all living with poor infrastructure or suffering from any sort of chronic illness will struggle to maintain any sense of stability and heat related mortality will rise. I am in no way trying to paint a picture of despair or hopelessness. I would not be in the career that I am if I were not fueled by hope. I am hopeful when I see our community come and spend time in nature in our gardens. I am hopeful when I see the bountiful harvest we are able to produce every week and donate to people experiencing food insecurity in our community. I am hopeful when I see a pollinator that I have only seen in pictures buzzing around one of our patches of flowers. I am hopeful when I walk by the pond in our climate victory garden and am greeted by the ‘cheep, plunk’ of a frog jumping into the water. I am hopeful when I see kiddos not even old enough to form full sentences running around in our woods taking in the immensity of a mature tulip poplar, scattering leaves with every pace. I am hopeful when I nourish myself and others with a delicious meal from food that my own hands grew. I am hopeful when I remind myself that the current climate crisis we are in is not my fault, yet I can still be a part of the solution and inspire others to do the same. I am hopeful when I find my hands buried in dirt, nail polish chipped and rings caked with healthy, nutrient-rich soil. And I am hopeful when I spend time with my friends, my coworkers, my family out in nature growing food, growing plants, and growing with one another in conversation about how we can see not only a future but a bright future ahead of us. As someone who has spent time trying to be mindful about searching for hope I wanted to share some things that I have found helpful. I recognize that I am by no means a figure of authority in this field so please take what I share with you at face value. This is a little list that I had put together for myself in a time of anxiety when I needed to hear about solutions and not problems. I hope that these words can instill hope and maybe provide some comfort in a time that can make those two feelings a bit of a rare commodity. I also wanted to offer the chance for folks to take others' words and find solace in them in the way that I have been able to. So without further ado here’s said list: Steps YOU can take towards climate action & building hope:
Hopeful books:
Voices of hope:
Another benefit of cycling is that it is a great form of low-impact exercise. It can help build aerobic fitness and leg strength. The balance and skill required to bike improve coordination, proprioception, and spatial awareness. Cycling increases time spent outside, which is a good source of vitamin D. Being outside also has many known mental health benefits, including decreasing stress levels and improving mood. We are lucky to have bike paths throughout Columbia to explore and ride. Other relatively close, family-friendly trails include the C&O Canal Towpath, the Kent Island Cross Island Bike Trail, the BWI Loop, and the Torrey C Brown Trail. Cycling can also be enjoyed as a social activity. Plan to meet friends for a ride or ride your bikes to an event. If you ride your bike to the Columbia lakefront for fireworks on the 4th of July, BikeHoco offers a free bike corral (bike parking) and a chance to win an E-Bike. If your child is more daring and enjoys off-road adventures, the Maryland Interscholastic Cycling League (MICA) offers a variety of groups that include social rides, events, and races. Local bike shops offer group road and trail rides for adults. Another great resource for getting involved in the cycling community is Free Bikes for Kidz Maryland, where you can donate bikes, volunteer to repair or distribute bikes to kids, or connect with a community organization that partners with them to obtain a bike. The best way to get your child excited about biking is to show an example of your enthusiasm for riding. Young children (ages 1 -4) can begin riding with you on a mounted bike seat or in a bike trailer if they can sit well unsupported. It is recommended to check with your pediatrician before riding with your child, as there is always variability in children’s development. It is also important to check with the bike manufacturer to ensure your bike can carry added weight (most can) and the age ranges recommended for the seat or trailer you plan to use. As your child ages, the next best step is to try a balance bike to learn how to balance and steer a bike before transitioning to a standard bicycle that requires pedaling. Another benefit of biking is that it is an environmentally friendly activity. You can decrease air and noise pollution and fossil fuel consumption by running a few errands weekly on a bike instead of in your car. This can also help you meet the CDC guidelines for adults to get 150 minutes of moderate-intensity aerobic exercise weekly. Always bring a bike lock with you and lock your bike before leaving it, even if for a few minutes. Try biking to Freetown Farm one day and check out the bike stop at the top of Harriett Tubman Lane! The Community Gear Closet plans to hold another clinic on the basics of bike maintenance, so stay tuned to learn more. Important Things to Know about Biking:
Some exercises that can help prepare you for cycling: Increase the strength of your legs with:
Keep your knees and flexible after riding with:
AuthorKaryn Dulaney, PT, DPT, is a physical therapist who has practiced in outpatient orthopedics for almost 2 decades. She enjoys helping patients achieve their personal goals and maintain a healthy, active lifestyle. An avid outdoor enthusiast and competitor/participant in various adventure sports, she is passionate about helping others explore outdoor activities for the mental and physical health benefits that come with them. Karyn co-founded the Community Gear Closet, which lends outdoor gear so others can have opportunities for their own outdoor adventures.  The water can offer a cool escape as summer comes into full swing and the temperatures soar. Paddling is a great way to explore the waterways, and Maryland has many rivers and lakes to choose from. The Community Gear Closet has a few inflatable paddle boards, a canoe, and life vests to loan out if you want to try paddling this summer. Here are some essential things to consider for safety and a good experience before heading out. Do your research beforehand: Gather information on where you plan to paddle. Every body of water has different regulations about paddling. These may include the types of paddle craft allowed, the boat length required, use fees, and permit requirements. Most of the Howard County lakes and reservoirs require permits and restrict the use of paddleboards and inflatable water crafts. It is also important to research the body of water or river you are paddling on to educate yourself on potential hazards, such as strainers or unexpected rapids along your route. Know your paddling capabilities and plan accordingly. Research the current water levels as very low or high water levels can lead to different types of hazards. Safety considerations: Always wear an appropriately fitting PFD that is the proper class for your activity. A whistle can also be helpful in an emergency. Inform someone who will be on the land of your intended plan and route ahead of time. Have plenty of drinking water and food. Be sure to wear sunscreen, sunglasses, and/or a wide-brimmed hat to protect yourself from the sun and the glare on the water. Check the weather conditions and forecast ahead of time. Environmental considerations: It is also important to check the water quality where you plan to paddle. Run-off from the rain and bacteria or algae blooms in the summer can be hazardous to your health. If you plan on bringing a furry friend along, this is especially important, as blue-green algae blooms can be toxic to dogs. After paddling, be sure to rinse your vessel to prevent the transfer of aquatic species from one body of water to another. Some exercises to prepare your body for paddling:
AuthorKaryn Dulaney, PT, DPT, is a physical therapist who has practiced in outpatient orthopedics for almost 2 decades. She enjoys helping patients achieve their personal goals and maintain a healthy, active lifestyle. An avid outdoor enthusiast and competitor/participant in various adventure sports, she is passionate about helping others explore outdoor activities for the mental and physical health benefits that come with them. Karyn co-founded the Community Gear Closet, which lends outdoor gear so others can have opportunities for their own outdoor adventures. For an intro to the Transit app and how-to: https://help.transitapp.com/article/93-how-to-use-transit
Check out this short vid from MDOT MTA on how to use the Transit app: https://www.youtube.com/watch?v=mNTXf5DBoLU Learn more about driving habits and their energy use here: https://www.fueleconomy.gov/feg/driveHabits.jsp Learn more about the Howard County LED Light Bulb Exchange Program here: https://www.howardcountymd.gov/News022024  With longer days and warmer weather, it is a great time of year to hit the trails. We are lucky to have great hiking trails in many parks in Howard County, such as Patapsco State Park, Middle Patuxent Environmental Area, and Wincopin Trails. A little knowledge and preparation can make your next or your first hike a more enjoyable experience! The Community Gear Closet has numerous backpacks, tents, and sleeping pads available if you wish to extend your day hiking trips into a backpacking adventure. Trekking poles and some smaller day packs are also available to borrow.
AuthorKaryn Dulaney, PT, DPT, is a physical therapist who has practiced in outpatient orthopedics for almost 2 decades. She enjoys helping patients achieve their personal goals and maintain a healthy, active lifestyle. An avid outdoor enthusiast and competitor/participant in various adventure sports, she is passionate about helping others explore outdoor activities for the mental and physical health benefits that come with them. Karyn co-founded the Community Gear Closet, which lends outdoor gear so others can have opportunities for their own outdoor adventures.
brought with it a beautiful rejuvenating energy for myself! And it came with no time to spare – the farm is abuzz with wonderful work to be done as we transition from projects that we hoped to but maybe didn’t quite totally finish this Winter and into projects that Mother Nature has pushed to top priority; ready or not!
A peek into a few ongoing projects that I am working on:
In addition to everything above, the Tender Greens (our lovingly self titled farm team) has been busting our behinds to prepare for the Plant Sale season ahead of us. By the time you are reading this Earthapalooza has come and gone but there will be many more plant sales to come - one each Saturday in fact - so worry not if you missed out on getting a plant for your home space. To me plant sales mean getting to spend time talking to the community about some of my most favorite things in the world, encouraging folks to have fun in their growing spaces, and feeling good knowing that we are offering affordable, sustainably grown plants for our community. It’s really a beautiful thing to see the excitement on people’s faces as they load up their boxes with the plants we have been pouring our love into for the past weeks or months. For myself Spring can really be a time for regrowth; physically, mentally, and spiritually. And since Spring can be such a wonderfully busy time for us all I wanted to end with a reminder – both for you dear reader and myself. Don’t forget to take a pause for a small moment of mindfulness to take in the regrowth that surrounds you. Why not even do it right now? Step outside, if you are able, and just take it all in. Notice the buds, the birds, the buzzing. Feel the warmth from the sun and be awash with love knowing that you belong in this community and on this Earth. Ever Growing, Simon Spring is here, and we are back in our gardens! In last month's PT Corner, I gave some tips on how to create strong shoulders. Moving down the arm, here are tips for preventing injuries in your elbows, wrists, and hands by warming up, using proper mechanics as you garden, and performing stretches afterward. Before A dynamic warm-up before being active increases blood flow, priming our muscles to work. It also helps to increase the available range of motion in the muscles and joints to prepare them for the activity you plan to do. Gardening and yard work requires reaching in a variety of directions. It requires the elbows and wrists to bend and flex and our fingers to open and close. Here are examples of beneficial warm-up exercises to do before you start gardening.
 During Paying attention to the mechanics of your arms while performing yard work can help prevent overuse injuries such as carpal tunnel syndrome and tennis or golfer's elbow. Always keep your wrist neutral when using your hands and tools to dig, yank, or pull. Minimize side-to-side or twisting motions at the wrist. Engage your shoulders by pulling your shoulder blades back and together before pushing, pulling, lifting, or carrying objects. Properly fitting gloves can prevent objects from slipping and deter excessive squeezing and gripping from the fingers. After Static stretching involves holding a stretch for a sustained period. This type of stretching is best for after activity to prevent muscle tightness. Examples of stretches to perform after yard work include:
 3. Chest and Bicep Stretch - With your arms straight, clasp your hands behind your back. Keeping your body upright, slowly raise them toward the ceiling until you feel a stretch in your chest and the front of your arms. Hold for 30 seconds. Repeat 3X  Finally, self-massage techniques can also help reduce post-activity soreness. Regular massage can help the muscles maintain flexibility, enabling your joints to have the appropriate range of motion. Pressure applied should be tolerable for 1-2 minutes of self-massage.
AuthorKaryn Dulaney, PT, DPT, is a physical therapist who has practiced in outpatient orthopedics for almost 2 decades. She enjoys helping patients achieve their personal goals and maintain a healthy, active lifestyle. An avid outdoor enthusiast and competitor/participant in various adventure sports, she is passionate about helping others explore outdoor activities for the mental and physical health benefits that come with them. Karyn co-founded the Community Gear Closet, which lends outdoor gear so others can have opportunities for their own outdoor adventures. Spring gardening is almost here! As we think of the various things we must do to prep our gardens, remember to prepare your body to lift, carry, reach, push, and pull. Having good strength and stability in the shoulders is essential to performing these activities properly. Weakness in the shoulders can lead to poor mechanics and compensations throughout the forearms and hands. Due to the repetitive nature of gardening tasks, this, in turn, can lead to overuse injuries such as shoulder impingement, golfer’s elbow, and tennis elbow. These are some of my favorite exercises to improve general shoulder stability. To ease into any exercise routine, start with lower resistance and higher repetitions, such as 2 sets of 10 repetitions. Once this becomes easy, gradually progress resistance. Serratus flexion Stand with a resistance band looped around your wrists, palms facing inward, and your elbows bent to 90 degrees. Gently push your hands into the band until they are about shoulder-width apart. Next, lift your hands overhead, keeping tension on the band. Finally, lower your arms back down. Repeat  Standing Row Anchor a resistance band in front of you at chest height. Hold both ends of the resistance band. Pull your arms back against the resistance, bending at the elbows and squeezing your shoulder blades together. Slowly return to the start position. Repeat.  Standing T's Holding a band, lift your arms straight before your body to shoulder height. Create tension on the band by pulling your hands apart and squeezing your shoulder blades together. Slowly return to the start position. Repeat.  No Monies Stand with your arms at your side, holding a resistance band in both hands. Bend your elbows to 90 degrees with your palms up. Pull the band apart, keeping your elbows bent and tucked into your sides. Squeeze your shoulder blades together. Slowly return to the start position. Repeat.  Please remember all bodies and capabilities are unique and individualized. It is always wise to consult a medical professional before starting an exercise program. These exercises are for general information and are not meant to substitute medical advice. AuthorKaryn DuLaney, PT, DPT, is a physical therapist who has practiced in outpatient orthopedics for almost 2 decades. She enjoys helping patients achieve their personal goals and maintain a healthy, active lifestyle. An avid outdoor enthusiast and competitor/participant in various adventure sports, she is passionate about helping others explore outdoor activities for the mental and physical health benefits that come with them. Karyn co-founded the Community Gear Closet, which lends outdoor gear so others can have opportunities for their own outdoor adventures.
When snow blankets the ground, it can create a beautiful winter wonderland. It can also create a hardship for many with caring for snow-covered sidewalks and driveways. Snow shoveling is estimated to cause an average of 115,000 injuries a year. In a study that reviewed snow shovel-related injuries over a 17-year period, it was found that the most common cause for these injuries was due to over-exertion of the musculoskeletal system. Low back pain and strains accounted for 34% of the injuries (Watson et al, 2011). The following are some tips on shoveling mechanics to prevent low back pain. 1. Always start with a warm-up for your body prior to heading outside. A warm-up is important to gradually increase the heart rate which improves blood flow to the muscles. Priming the muscles to work decreases the risk of muscle strains. 2. While shoveling, try to minimize bending from the back. Keep your feet about hip-width apart with a bend at the knees. Position one hand towards the end of the shovel, and grip closer to the blade with your other hand. The shovel should stay close to your body. 3. When possible, push the shovel in a forward motion. Think about initiating the push from your hips. Take small steps while shoveling to prevent slipping. 20% of shoveling-related injuries are caused by falls (1). 4. To empty the shovel, turn your feet in the direction you plan to dump the snow, initiating the pivot from the back leg. This prevents twisting which is often an irritating motion to the lumbar spine. Generate power for this motion by bending your knees and driving with your hips. 5. Take frequent rest breaks and switch your leading hand to prevent over-exertion and over-use of the same muscles. If the snow is deep, shovel small layers at a time. For prolonged snowfalls, shovel intermittently throughout the day to prevent having to remove heavy loads of snow at one time. As with all exercise, stay hydrated during and after activity. 6. The type of shovel you use is also important for proper mechanics. Ergonomic shovels are designed to minimize stress on the body. Your size and strength will dictate the appropriate size to use. If you have a larger shovel, fill it only part of the way before dumping the snow to prevent repetitive heavy lifting. 7. If you need to apply a de-icer, do this when you have finished shoveling. Magnesium Chloride is considered the least toxic type of deicing salt for plants and animals. Deicers should be spread sparingly. While only salt/salt mixtures will melt ice, there are many natural alternatives to improve traction that are less harmful to the environment. Examples of these include bird seed and kitty litter (2). References: 1. Watons, D., Shields, B., & Smith, G. (2011). Snow shovel-related injuries and medical emergencies treated in US EDs, 1990-2006. The American journal of emergency medicine, 29 (1), 11-17. https://pubmed.ncbi.nlm.nih.gov/20825768/ 2. Carroll County Environmental Advisory Council (2022, October 20). Guide to salt management for homeowners: deicing and water softeners. https://www.carrollcountymd.gov/media/17123/guide-to-salt-mgmt-for-homeowners-2022-2022-oct-20.pdf AuthorKaryn DuLaney, PT, DPT, is a physical therapist who has practiced in outpatient orthopedics for almost 2 decades. She enjoys helping patients achieve their personal goals and maintain a healthy, active lifestyle. An avid outdoor enthusiast and competitor/participant in various adventure sports, she is passionate about helping others explore outdoor activities for the mental and physical health benefits that come with them. Karyn co-founded the Community Gear Closet, which lends outdoor gear so others can have opportunities for their own outdoor adventures.  Solitary bee house on the fence at Freetown Farm As you walk across Freetown Farm, you may have noticed small houses hanging on the trees and fences. These are called bee houses, but what are they, and why use them? To understand why bee houses are important for our community, you first need to know the differences between solitary and social bees.
Solitary bees dig holes in wood or soil instead of building hives. Bee houses provide homes for solitary bees, who use the houses instead of making their own tunnels. But why should you use bee houses, and why are they at the farm? Unfortunately, native solitary bee populations are on the decline, and could become endangered in the future. Bee houses help these bees find homes. Bee houses also reduce the damage to property as bees will use the houses instead of burrowing into wooden posts and decks. Solitary bees can help your gardens and farms, as they are more efficient pollinators than honeybees, helping you grow more crops, vibrant flowers, and create a healthy environment.  Solitary bee house on a tree at Freetown Farm If you want to build the same bee houses, this is the design used:  The block of wood with the holes is 6 inches long, and each roof block is 7.25 inches long. Each tunnel is around 4 - 5 inches deep. Make sure that the block of wood with the holes is untreated, as bees are more likely to go into that type of wood. There are many ways to hang the bee houses, but the way used at the farm is with key-hole hangers at the back of the bee house.
Make sure to use a low VOC primer and paint on the roofs. VOC stands for volatile organic compound, and the more there is, the more chemical odor there is, which can repel bees. Avoid colors like red or black as bees could perceive these colors as a threat. Blue and purple are good colors to use. The best place to put bee houses is in spots that get sunlight and are near flowers. They should be at least 3-4 feet from the ground. The 35 bee houses at Freetown Farm were built and installed in June 2023 as part of an Eagle Project lead by Krishna Gawandi, a scout in troop 944. Troop 944 is located in Ellicott City, MD and meets at the Bethany United Methodist Church. Good luck making your own bee houses! Krishna Gawandi |
AuthorSThe Community Ecology Institute co-authors the material on this blog with the support of several team members. Categories
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