Snow-Shoveling Safety
How to avoid injury and get a winter workout
Whether you see the snow on the ground as an opportunity to get a winter workout or as a frigid nuisance, you'd better know safe shoveling techniques in order to avoid injury, or worse, a heart attack.
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Watch Your Technique
The most important element of shoveling snow is proper mechanics. By keeping your snow loads light and utilising leverage, you'll be able to avoid injury and get a little cardio workout. Here are a few tips on technique:
- When you shovel snow, pace yourself very carefully and realise it takes longer than you think.
- Shovel smaller loads than you think you should. Limit how much snow you lift and how far you throw it.
- Hold the shovel evenly and close to your body.
- Use your knees as much as possible and distribute the stress as much as possible.
- Avoid any sudden or violent moves. Work smoothly.
- Take plenty of breaks and stay hydrated.
- Wear protective gloves and boots to avoid blistering.
That's right, there's more at stake than a clear path to your door. If you're like most Canadians, then not only are you shoveling the wrong way, you're risking your back, knees and possibly your life. "It's just a disaster waiting to happen?even with people who don't have back problems," says Nathaniel L. Tindel, MD, author of "I've Got Your Back: The Truth About Spinal Surgery" (NAL Trade, 2007) and director of the the New York Center for Spinal Disorders at Jacoby Hospital in New York City. "I think it's one of the worst activities I can think of for the back."
Shoveling snow is an extremely strenuous activity. If you've ever dug a ditch or shoveled coal, then you know what kind of stress you're putting on yourself. You've got to be careful because the cold can affect you. "I see people all the time who don't do any exercise just get out there and go at it for an hour," says Tindel. "That's when you see elderly gentlemen have heart attacks."
That's not to be alarmist, of course. With a little preparation and a lot of common sense, you can clear your driveway pretty quickly and even get a little exercise while you're at it. When done properly, shoveling snow can get your heart rate up to an effective cardiovascular level, which means that shoveling for 30 minutes can be as productive as 30 minutes on the elliptical trainer.
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"In addition to properly prepping your body for this activity, take on a steady and systematic pace," says personal trainer Katalin Zamiar Ogren. "Most people bundle up, run outside and try to get the snow shoveled in a flash. Although it is more pleasant indoors, we suggest that you shovel at a steady pace to avoid acute injuries."
| Injury Report |
The injuries associated with shoveling snow are generally strains and sprains of the ligaments or muscles due to the lifting and twisting of the body and the heavy weights you toss around. There are also injuries caused by slipping and falling on the icy pavement. Here are some of the more common shoveling injuries:
- Wrist and shoulder. If the snow is really wet and heavy, or your shovel is too big for you, you can sprain your wrist and possibly tear your rotator cuff.
- Hypothermia and frostbite. Even though you'll probably get hot and sweaty by shoveling, you need to start off with lots of layered clothing to keep you warm.
- Herniated disc and thrown-out back. This is the most common injury from hauling snow, and it's from the heavy loads and jerky movements.
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Gearing Up for Shoveling Snow
Take a bottle of water. The temptation is to get the job done as quickly as you can, but be sure to build in breaks for water and rest. Shoot the breeze with neighbours.
Ergonomic shovels. Bigger is not better, and neither is heavier. Look for strong but lightweight shovels. If the snow is icy and heavy, use a heavier shovel to break it up into manageable pieces.
Wear layers of clothing. You can peel layers off as your body warms up from the exercise. Always start off with too much clothing and take some off. You should wear good socks and boots with good tread.
Stretching is important just like any athletic activity. Stretch for 5 to 10 minutes before tackling the driveway to help prepare your body.
| Warm Up Before Shoveling in the Cold |
"Shoveling snow is an amazing total-body workout," says personal trainer Katalin Zamiar Ogren, but in order to reap those benefits, you need to take the necessary precautions, including these pre-shoveling stretches.
- Squats. Spread your feet about 2 to 3 feet apart and sit back into a squat. Make sure your weight is in your heels. Do this for about 45 seconds.
- Toe Touches. Spread your feet about 2 to 3 feet apart, and with a slight bend in the knees, reach from the ceiling and then for you toes inhaling as you stand up each time. Do these with control for about 45 seconds.
- Torso Rotations. Hold the shovel in front of you and gently twist from side to side for about 45 seconds. Allow your feet to maneuver with the rotation.
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What you do after shoveling can be just as important as what you do before, Ogren says. To avoid injury, make sure you cool down and stretch your back. Lay down on your back and bring your knees to your chest, rocking from side to side. Then extend each leg and hold on to your calf or thigh to gently stretch the hamstring.
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