The Proper
Do’s and Do Not's of Shoveling Snow
A 2009 medical study
published in The American Journal of Emergency Medicine found that, on average,
11,500 people across the country suffer snow shoveling-related injuries and
medical emergencies every year.
This winter season protect yourself
with these do’s and do not's of shoveling.
Do: Warm Up and
Stretch
· Spent 5-10 mins doing some marching in place,
squats, lunges, shoulder rolls, hamstring stretches, and heel cord stretches.
Cold, tight muscles are more prone to injury than warmed up, flexible muscles.
Do: Pick the right
shovel
· A small, lightweight plastic blade helps reduce
the amount of weight that you are moving A shovel with a curved handle or an adjustable
handle length will minimize painful bending, requiring you to bend your knees
only slightly and arch your back slightly, while keeping the shovel blade on
the ground.
Don’t: Be Macho
· If you’re inactive or have a history of low back
or neck pain, hire someone to shovel the driveway for you – neighborhood kids
are usually eager to get out make a little bit of money on their days off.
· If you are going to shovel yourself, don’t try
to lift large piles of snow.
Don’t: Delay
· Fresh snow weighs far less than snow that has
been sitting for a while. Waiting allows for the snow to compact and get wet, translates
to becoming heavier or even worse turning into ice.
Do: Push the snow
·
If possible push the snow to a pile.
Don’t: Twist and
throw the snow
· What you might not have known is that one
shovelful of snow can weigh up to 20 pounds. But if you have to lift the snow,
maintain good posture.
o
Stand with your feet shoulder width apart for
balance and bend at the knees rather than at the waist or back.
o
Keep the shovel close to your body rather than
extending your arms all the way.
o
Tighten your stomach muscles and then lift with
your legs as if you are doing a squat.
o
Switch off between snow shoveling right-handed
and left-handed, so that you’re working different muscles.
Do: Take your time
· I know it’s cold but rushing and not paying
attention to your body mechanics could increase your risk of injury. Low back pain from shoveling is one of the
common reasons for emergency room visits in the winter.
· Shoveling is a form of weight
lifting. You need to pace yourself and take regular breaks. If you feel any
pain you should stop.
Do: Keep and
cellphone handy
· Just in case for emergencies. Always better to
be safe than sorry.
Don’t: Continue if
you are experiencing pain
If you do experience pain or an injury that continues
throughout the day or weekend, you are welcome to utilize PTW’s FREE screenings
and consultations. You can be assessed by a licensed physical therapist and
given a recommendation based on the findings. Appointments are made within 24 hours of phone
call.
