Tips for Shoveling Safely
by Liz Hoobchaak | 1 CommentWe have been very lucky with this mild winter so far, but we can’t avoid the snow forever. Although falling snow is very pretty and makes for a festive feel, it leaves us the task of having to clear our driveways and walkways. Shoveling can be very taxing on the body, leading to injuries, sore muscles, and even catastrophic events. Here are some safety tips on how to avoid injury this winter once the snow decides to finally make an appearance.
Warm up your muscles with some light movement prior to shoveling. This can be walking for a few minutes, marching in place or doing arm circles. Shoveling can be a very physical activity and warming up beforehand will reduce your risk of injury to a muscle.
Avoid caffeine or nicotine prior to shoveling. Both of these substances increase heart rate and may place extra stress on the heart due to constriction of blood vessels. Since shoveling can be a vigorous activity, you want to ensure that you are not stressing your heart beyond a healthy limit.
Take frequent breaks and stay hydrated. Shoveling can be a strenuous physical activity, especially with heavy wet snow. Even though you are out in the cold and may not feel sweaty, you are working hard and need to replenish your muscles.
Use a proper shovel. Use a smaller shovel so you are not lifting as much at one time. Plastic shovels will weigh less than metal shovels and reduce your overall load. Also, make sure the handle is long enough to avoid from bending forward too much.
Protect your back. Avoid throwing the snow over your shoulder or to the side. This twisting motion can cause excess strain on the back and lead to injury. When possible, push the snow instead of lifting it.
Watch your step! Be very careful of icy conditions when shoveling. Individuals with balance problems or weakness in their legs should take extra precautions when attempting to shovel. Stand with your feet about hip width apart. Keep the shovel close to your body so you do not have to lean too far forward.
Although it would be nice to have a little bit of snow this holiday season, I am hoping we don’t have to pull out the shovels too often. When we finally do, keep these tips in mind to stay safe.
1 Comment
Grant Koster
As a Physical Therapist who enjoys shoveling (and playing in) snow, this is a great article for tips to keep in mind as you put on your winter gear to get ready to clear that driveway and sidewalk. The best tip I give people is to continue to remain conscious around your posture, hip & knee bend, and spine angle as you move, push, or lift snow. Also, take breaks and do some extension for your spine. Putting your hands behind your back and then leaning backwards 5-10 times will allow your spine some rest and help counter-act all the flexion and rotation that has been occuring. Also, as a father of two, I can tell you that taking a break and playing with the kids in the snow and then return to shoveling is a great way to make sure you do not set yourself up for a repetitive injury. It is the repetition, load, and spinal positioning of shoveling that is the trigger for most shoveling injuries. Be smart while shoveling and be sure to help out a neighbor if they are deconditioned. Shoveling can be great exercise if done properly and if you can do a good deed at the same time, all the better!