Stay Safe This Winter: Essential Tips to Prevent Snow Shoveling Injuries
Snow is beautiful when you’re gliding down the slopes or sitting by the fire inside with a warm cup of hot chocolate, but that also means we need to get out there to shovel to keep our sidewalks and driveways clear. Snow shoveling is considered a normal, routine task and, like any other form of labour, it can be physically demanding and even challenging if not done properly. From muscle strains and back aches to more serious issues like heart strain or falls on icy surfaces, ensuring proper snow shoveling care and technique is important to avoid injury. As the inches accumulate, here are some reminders and tips to help you stay safe as you push the powder out of the way this winter, making this task easier and more efficient.
Warming Up Before Snow Shoveling Can Help Prevent Injuries
Warming up before shoveling snow can help prepare your body for the upcoming physical exertion required to lift and push the snow and it can also reduce your risk of injury. Doing a proper warm-up will increase blood flow to your muscles and joints, making them more flexible and less prone to injury.
Warm Up Exercise Options:
Light cardiovascular activity, such as jumping jacks or body weight squats
Arm circles to loosen up your shoulders (30 seconds in each direction)
Side bends to stretch obliques (10 reps per side)
Leg swings for hip mobility ( 10 reps per leg, front-to-back and side-to-side)
Lunges to activate your leg muscles (5 per leg)
Standing or seated cat-cow for the spine (10 reps)
Doing a proper warm-up will help to improve your muscle efficiency and reduce the risk of strain or injury while also preventing cold-induced muscle stiffness and pain. It’s ideal for you to spend at least 5-10 minutes warming up before braving the outdoors, shovel in hand.
Aside from a Good Warm-Up, More Ways to Prevent Snow Shoveling Injuries:
Find a shovel with a comfortable grip and a curved handle to reduce strain on your back.
When you do lift, keep the load close to your body and use your legs rather than your back.
Avoid over-exertion, especially if you aren’t used to physical activity or have any underlying health conditions.
Be sure to use a hip hinge
Try pushing the snow rather than lifting it; lifting can put a lot of stress on your back, especially when done repeatedly.
Pivot your feet
Hydrate and take frequent breaks, listen to your body
You Caught this Blog After Sustaining a Snow Shoveling Injury? We’re Here to Help!
Physiotherapy can help with snow shoveling injuries by addressing the pain and discomfort caused by the injury, as well as improving the overall function and movement of the affected area.
Ways physiotherapy can help post snow shoveling injury:
1. Pain Management:
Physiotherapists can help reduce pain and inflammation using various techniques such as manual therapy, modalities, and exercises depending on your needs.
2. Stretching and Strengthening:
Part of your individualized plan might be to stretch out tight muscles and tendons in addition to strengthening weakened ones, this can help prevent future injuries while addressing those sustained from your snow shoveling endeavours.
Posture and Body Mechanics:
Learning proper posture and body mechanics will be a part of your wellness plan created by the Physiotherapist. They will address your direct area of pain and guide you in improving movement patterns which will help prevent future injuries as well.
Return to activity:
The goal of physiotherapy is to create and execute an individualized plan that will allow for your gradual return to exercise. A Physiotherapist will monitor your progress and adjust treatments as needed.
Education and Prevention:
As mentioned at the beginning of this blog, learning what you can do to prevent injury is the best way to keep your body fit and healthy so you can avoid injuries as much as possible. Be sure to warm up properly before shoveling and do some light stretching once you put that shovel down; until the next round of snow decides to fall!
Avoid Snow Shoveling Injuries with Tips from Mainway Physiotherapy
Prevention is best when it comes to any type of physical activity, this includes snow shoveling during the winter months. Be sure to do a proper warm-up, use proper equipment, apply correct shoveling techniques, be mindful of your health risks, and stay hydrated.
If you have sustained an injury and are experiencing persistent pain, stiffness, or weakness after shoveling it may be time to seek help from a Physiotherapist to prevent long-term issues and ensure a safe recovery.
At Mainway Physiotherapy Burlington, we take a holistic approach to injury prevention, chronic pain, rehabilitation, and sports therapy. Our team of certified professionals will help you live an active and pain-free lifestyle by creating a personalized treatment plan centered around your goals. Book your appointment, and let us help you Keep Moving!