Snow Shoveling: Reducing Injuries
Winter is here and that means a lot of snow to clear off our driveways. The most common injuries we see during winter are shoulder and back injuries from shoveling, or a slip and fall. Here are a couple of tips to prevent body strain during the winter season.
The Warm Up
Make sure that you are warmed up and do some general stretching! If your physiotherapist has given you some back stretches to prevent injury, try those exercises before shoveling.
The Equipment
Sometimes finding a good shovel makes all the difference. If the shovel you are using is too long for you, it could cause considerable strain on your back. If it’s too short, you may be bending forward too far to get a good scoop of snow.
Ergonomic Shovel with 2nd Handle
There are ergonomic snow shovels that have an extra handle that can help lighten the load on your back and legs. If you are pushing snow, there are special shovels made with wider blades designed to curl the snow onto itself while pushing, instead of scooping and lifting.
Spraying your shovel blade with cooking oil or applying wax can prevent snow from sticking making it easier for snow removal.
Technique
You’ve heard a lot of people say “use your legs” when lifting; the same phrase applies here! Using just your upper body can put considerable strain on your back, shoulders and arms. Try squatting to lift snow, and if you are unsure about whether you’re doing it right, consult your physiotherapist!
Switch sides! Often people shovel with the same hand forward; try switching sides so you do not create more strain on one side of your body.
If snow is heavy, take smaller scoops!
Pushing snow can sometimes be better for your back rather than lifting. However, beware of ice and wear good footwear with proper traction. Snow spikes are often a good investment if you plan to be active during the winter months. This technique is recommended if the surface that you are shoveling is flat, in case your shovel blade gets caught on an uneven surface below.
It’s All About Pacing
Whether you’re pushing or lifting snow with your shovel, make sure you take a small amount at a time and try not to push beyond your ability in strength.
Place the shoveled snow in an area you don’t need to shovel again to avoid double duty!
Give yourself extra time! If you’re rushing, you’re more likely to adopt poor form and hurt yourself.
Still In Pain?
If you’re still hurting, it’s a good idea to call your physiotherapist and book a consult. Physiotherapy can help hone in on the root cause of your injury and give you the exact exercises you need to help you function better!
Click here to book an appointment today!
