Snow Shoveling – Avoid Injury

Are you a believer of the Farmer’s Almanac?  For the 2016-17 winter they are predicting a colder than normal temperatures in Southern Ontario with above-normal precipitation.

As Canadians, many of us are all too familiar with best practices for shoveling snow and staying healthy.  That still doesn’t seem to eliminate the vast number of injuries that result in visits to hospitals, doctors’ offices and physiotherapy clinics.  Whether you facing this for the first time as a new Canadian, or the twenty first time, it doesn’t hurt to take a minute and get ready.

Here’s our top ten list of key safety measures for snow shoveling that could help you avoid a visit to your health practitioner.

1. Avoid shoveling altogether if you aren’t in good physical shape, are older, overweight or have a history of back or heart problems.  Unusual levels of exercise and cold temperatures are a bad combination.  If you are uncertain, check with your doctor.
   
2. Warm up your muscles before heading outside.  A combination of stretching and flexing exercise and a short walk up and down the driveway a couple time can be enough to get the blood flowing.
3. Hydrate – but avoid caffeinated drinks.  Shoveling snow is exercise and you need to be hydrated.
4. Bundle up!  Layers that can wick moisture from your body are best.  Make sure you keep your head, feet and hands warm.  Wear boots that are water-resistant and provide good traction.  Avoid going out if it’s too cold, especially in windy conditions. Covering your mouth so you are breathing in warm air may also reduce lung and heart problems.
5. Wear ice grippers.   The Canadian Physiotherapy Association supports wearing ice grippers on your boots when walking on icy services.   As we know,  southern Ontario is infamous for its ice storms.   Falling on an outstretched hand can cause severe injuries to your shoulder muscles and wrist bones.
6. If you are using a snow blower – be sure to follow the safety guidelines to avoid injury.  Keep your blower well maintained and be careful not to scoop up debris that could be thrown off.
7. If you are using a snow shovel – pick one that is right for you.  Heavier snow should be shoveled with a smaller shovel blade to avoid excessive weight.  Choose a lightweight shovel to further reduce stress.  A shovel should have a long enough handle to avoid stooping when working.  For people with back concerns, an ergonomic shaped handle can be useful.
8. Shoveling Technique – push instead of lifting.  If you must throw it, take smaller – lighter scoops and minimize the distance you have to throw.  Face the direction you are throwing, avoid twisting and don’t throw over your shoulder.
9. Pace yourself - don’t rush.  The tendency is sometimes to rush through small amounts of snow.  This can actually hurt you more than larger amounts of snow where you may be more likely to take your time.  Rest frequently… and again, stay hydrated.  Taking your time can also help avoid slip and fall accidents.
10. Shovel, Rest, Repeat.  Don’t necessarily wait for the snowfall to stop if the forecast is for a big dump.  It can be easier to go out twice or even three times to stay ahead of the accumulation.
    
    

Of course, if you do sustain an injury don’t be shy to get treatment.  We Canadians are tough, but not stupid.

This information is provided as guidance only.  PhysioSportMed of Oakville takes no liability in providing this guidance.  Please contact your doctor if you have any concerns.