Tips for Snow Shoveling
Tip #1
Warm Up. Be sure your muscles are warm before you start shoveling. Cold, tight muscles are more likely to sprain or strain than warm, relaxed muscles A body full of tight inactive muscles and a cold winter’s day can almost guarantee a muscle pull or back injury.
Tip #2
Stay hydrated. Make sure you are hydrated before and during shoveling snow.
Tip #3
Wear proper shoes. Shoes with proper tread and insulation can prevent injuries from slips and falls, or even frostbite.
Tip #4
Dress warmly, but comfortably. Allow for layers to come off as you warm up and do not wear too tight clothing that restricts movement. Wearing gloves and a toque/hat can prevent frostbite to the ears and fingers and hands.
Tip #5
Take things slow. Allow for enough time to complete the task. Allow enough time to complete the task at hand. If you’re rushing along, overexerting yourself in an attempt to move too much snow too quickly, you up your odds of falling or otherwise injuring your muscles.
Tip #6
Keep a phone nearby. It’s a good idea to prepare for the worst, that way if something does go wrong, you have a phone nearby to call for help.
Tip #7
Take breaks. Place yourself. Clearing a long driveway demands a lot of physical exertion, something you may not be used to if you don’t exercise regularly. Go easy on yourself and take breaks when you’re feeling winded or sore.
Tip #8
Use your legs, not your back. Bend your knees and lift with your legs. Keep the shovel close to the body when lifting the snow.
Tip #9
Never throw snow over your shoulder. This is a great way to injury your shoulder or back!
Tip #10
Choose
a snow shovel that is right for you! A plastic shovel blade will generally be
lighter than a metal one, thus putting less strain on your spine. Sometimes, a
smaller blade is better than a larger blade. Although a small blade can’t
shovel as much, it avoids the risk of trying to pick up a too heavy pile of
snow with a larger blade
Tip #11.
If you experience pain of any kind, stop
immediately and seek assistance. Don’t be afraid to ask for help to
shovel. Or if you have neighbourhood kids, hand them a couple dollars to do the
shoveling for you!
The most important tip of all . . . .
Finally, for those of us who are able bodied, it is always worth remembering neighbors on your block who might not be able to remove the snow from their sidewalks. A few minutes of help can make the world of difference to the well being of a less able bodied person as well as make you a good neighbor!
From Okanagan Athletic Therapy, stay safe this Holiday Season!