Gardening for Our Abilities: Reclaiming the Garden After Illness or Injury

By Hallie Galvalisi

When the Garden Feels Out of Reach
Gardening is physical. Weeding, digging, and hauling materials is hard enough on a
good day, but for those of us living with arthritis, injury, or chronic fatigue, it feels
impossible. Our much-needed outdoor sanctuaries slowly become inaccessible.
Gardens are a refuge. They are a place where we disconnect from the chaos around us
and reconnect with a landscape that is beautiful because of us. When our bodies are
not cooperating, that refuge feels out of reach. When there is uncertainty around what
you can do from one day to the next, it is tempting to step away from the garden
entirely. Inconsistency surrounding one’s health begs the question, “Is it even worth it?”
The Importance of Supportive Gardening
When living with acute or chronic health challenges, remaining connected to the garden
is essential for mental and emotional wellbeing. Instead of turning away, we lean in by
modifying the way we show up. By doing so, our outdoor sanctuaries once again
become a place of possibility.
Gardening for our abilities means acknowledging our limitations and working with them
rather than against them. It means engaging in ways that meet us where we are, on
both good days and hard ones. With creativity, planning and the right supports, the
garden returns to a place of enjoyment rather than frustration.
Accommodations go beyond ergonomic tools and raised beds. While those adaptations
are certainly helpful, they don’t address the valuable work of building a supportive
mindset and environment. Below are five suggestions for continuing to connect with the
garden in a way that works with you.
1: Always Leave the Garden on a High Note
Short, focused sessions are often more productive & impactful than long, exhaustive
ones. Choose one achievable activity and commit to stopping after it is complete. The
goal is to match each task to your level of energy and mobility of the day. Don’t bite off
more than you can chew!
This is about embracing where you are and focusing on your abilities. Listen to your
body after a day in the garden & make adjustments for next time. Be sure to finish
before pain, fatigue, or frustration set in. We want a day in the garden to leave us
feeling satisfied, not depleted.
2: Expand Your Definition of Gardening
We often think of gardening as time spent outdoors with our hands in the soil. Yet
gardening includes so many non-physical tasks like planning, researching, reading,
listening to podcasts, watching videos, collecting inspiration and organizing.
Make observing the landscape you have worked so hard to cultivate part of your
routine. Bring your camera outside and watch the wildlife that visits your space. Enjoy
your hard work without an agenda. For those with physical limitations or health
challenges, use this as an opportunity to recharge.
These quieter activities allow you to remain connected without physical strain. Rest
days become gardening days filled with learning and inspiration.
3: Garden Refreshed, Not Depleted
Individuals living with physical limitations are often accustomed to pushing through
discomfort, which increases the risk for injury & setbacks. It’s important to incorporate a
pre-gardening personal check-in to make sure our well-being remains a priority.
Before heading outside, pause and ask yourself:
• Did I get adequate sleep?
• Have I eaten?
• Do I have water and a snack nearby?
• How does my body actually feel today?
• Will the temperature or weather affect my energy?
• Did I remember to take my medications?
These questions act as a reminder to prioritize your health and wellbeing above any
garden task. Showing up to the garden refreshed protects your body and allows for
positive gardening experiences.
4: Reduce Barriers Before You Start
The more effort required to begin a task, the less likely we are to ever start. Take a look
at your routine with fresh eyes. Spend time considering how you move through your
garden and what barriers you frequently face.
Are your tools causing unnecessary pain? Are tools stored where you need them? What
tasks most often become a struggle? Why? Approach these questions with curiosity
rather than criticism. Remain open to making positive changes so gardening is more
accessible for you.
Reducing barriers might include:
• Gardening in the evening instead of the morning.
• Installing drip irrigation systems to simplify watering.
• Replacing high maintenance plants for ones that require less fuss.
• Moving tool storage closer to the areas where they are frequently used.
• Setting up your workspace ahead of time.
• Adding ergonomic tools that are easier on the hands and back.
• Wearing supportive braces or wraps to support joints when needed.
• Incorporating raised beds or containers to reduce bending.
The West Virginia AgrAbility project through the WVU Extension created an excellent
reference that outlines tools & resources to improve accessibility
(https://wvats.cedwvu.org/media/1657/toolsandresources.pdf).
5: Don’t be Afraid to Ask for Help
While independence is ideal, there are times when asking for help is the wisest choice.
Yet for those living with injury, illness, or fatigue, asking for assistance can feel
uncomfortable or even embarrassing.
Asking for help is not a failure. Help protects your health during tough times and allows
you to remain involved in the parts of gardening you most enjoy. If feelings of guilt creep
in, repay kindness by sharing cuttings, produce or seeds. Create a small floral
arrangement as a way of showing gratitude. You may be surprised how many friends
are willing to move a bag of soil in exchange for a mason jar full of zinnias!
Why Staying Engaged Matters
Injury and illness have a way of shrinking our world. Gardening opens it up again.
During seasons of limited mobility or energy, remaining engaged with the garden is
imperative for our wellbeing. It is integral to our recovery, healing and joy. Time in
nature is associated with lower stress, improved mood, and healthier sleep patterns.
Gentle movement supports circulation and conditioning. When we feel small, interacting
with nature reminds us that we are a part of something bigger. By building a supportive
garden, we nurture both our physical health and the relationship we have with the
landscape we care for.