Preventing Winter Injuries: Physiotherapy Tips for Snow Shoveling Safety
As the winter season sets in and the ground begins to be covered with snow, the task of snow shoveling becomes a regular activity. While it’s a necessary chore, without proper techniques and preparation, it can lead to back pain after shoveling, forearm pain after shoveling, and other injuries.
Understanding and applying physiotherapy tips can significantly reduce the risk of these winter-related and snow shoveling strains and injuries. This article provides physiotherapy advice and techniques on how to shovel snow safely, aiming to prevent common winter injuries like back and shoulder strain.
Prepare for Snow Shoveling Safety
Have a preventive plan
Snow shoveling is not just a chore; it’s a physical activity that requires preparation. Start by assessing the area you need to shovel. Plan to remove snow in stages, especially if there’s a heavy accumulation. This approach reduces the physical demand and the risk of muscle strain.
Planning your approach to snow shoveling can significantly reduce physical strain. Assess the area and decide on the sequence of clearing snow, focusing on critical places first.
Choose the Right Snow Shovel and Tools
The choice of shovel can make a significant difference. A lightweight shovel with a curved handle can help reduce the bending required, thereby protecting your back. Also, consider a shovel with an adjustable handle length to match your height.
Pusher or Wide Shovel
Selecting the appropriate shovel is crucial. A lightweight, ergonomic shovel can reduce back strain. Consider the type of shovel based on your needs: a pusher or a wide shovel can be more efficient for different snow types.
A pusher shovel is ideal for clearing light, fluffy snow, while a wide shovel is better for heavy snow. Choose the one that suits the snow conditions in your area.
Dress in layers for warmth and flexibility. Dress in breathable, water-resistant layers to maintain body warmth without overheating.
Wear sturdy, slip-resistant boots to prevent falls, especially when dealing with ice. Good quality gloves can prevent forearm pain by offering support and reducing the strain on your hands and wrists.
Warm Up and Prepare Yourself
A 10-minute warm-up that includes stretching and light cardio exercises can prepare your muscles for the physical activity ahead. Focus on stretches that target your back, arms, and legs.
Mentally and physically prepare for the task. Understand your limits and don’t push beyond what your body can handle.
Drink plenty of water
Stay hydrated by drinking water before, during, and after shoveling. This helps prevent muscle cramps and fatigue.
Techniques on How to Shovel Snow Safely
Use Proper Body Mechanics
When shoveling, bend your knees and keep your back straight. Lift with your legs, not your back. Avoid twisting your torso; instead, move your feet to turn your body.
Whenever possible, push the snow to the side instead of lifting it. This technique reduces the load on your back and shoulders.
Know when to start and quit
Timing is crucial. Begin shoveling when the snow is fresh and lighter. Take breaks every 20-30 minutes, and hydrate regularly. If you feel any pain, especially in the back or chest, stop immediately.
Shovel small amounts
It’s better to shovel smaller amounts of snow more frequently than to move large piles at once. This reduces the strain on your body and is particularly important in preventing back pain after shoveling.
Pace yourself
Shoveling snow is a strenuous activity. Maintain a steady pace and take frequent breaks. This is crucial in preventing exhaustion and injuries.
Watch Out for Ice
Be vigilant for icy patches hidden under the snow. Clear these areas carefully to prevent slips and falls.
Clear Critical Places
Prioritize clearing paths to doorways, driveways, and sidewalks. Ensure these areas are accessible for safety and convenience.
Clear High Snow and Drifts
Tackle high snow and drifts by breaking them down into manageable layers. Avoid overreaching or overexerting yourself.
Add Ice Melt on Stubborn Ice
For areas where ice is thick or difficult to remove, use ice melt products to break it down before shoveling.
Add Ice Melt on Clear Areas
After shoveling, apply ice melt on clear areas to prevent ice formation, especially on walkways and steps.
Prepare for Additional Snow Shoveling
Be ready for more snowfall. Keep your tools accessible and maintain a routine to manage snow efficiently throughout the season.
Post-Shoveling Care
Cool down
After shoveling, perform gentle stretching exercises to relax your muscles. This helps in reducing muscle soreness and stiffness.
Hydrate and rest
Drink plenty of fluids to rehydrate your body. If you feel sore, apply a cold pack to the affected area for 15-20 minutes to reduce inflammation.
Seek physiotherapy if needed
If you have persistent pain or discomfort after shoveling, consider scheduling a physiotherapy session. Ignoring pain can lead to serious injuries. Early intervention can prevent long-term issues. A physiotherapist can provide targeted treatments and exercises to alleviate pain and prevent future injuries.
Snow shoveling, while a necessary winter chore, should be approached with care to avoid injuries. By incorporating these physiotherapy tips, you can shovel snow safely and efficiently, minimizing the risk of winter injuries. Remember, your health and safety are paramount. If you experience any pain or discomfort, it’s important to seek professional advice. For personalized guidance and care, don’t hesitate to book an appointment with a physiotherapist.
FAQs
- Is it necessary to warm up before snow shoveling? Yes, warming up prepares your muscles and reduces the risk of injuries.
- What are the common injuries associated with snow shoveling? Common injuries include muscle strains, particularly in the lower back, shoulder pain, and injuries due to slips and falls.
- How can physiotherapy help in preventing winter injuries while shoveling snow? Physiotherapy offers techniques for proper body mechanics, muscle strengthening, and tailored exercises to prevent injuries.
- What should I do if I experience pain or strain while snow shoveling? Stop immediately, rest, and apply cold packs if necessary. If pain persists, consult a healthcare professional or a physical therapist.
