Safe Snow Shoveling Practices

Safe Snow Shoveling Practices

Let’s make one thing abundantly clear: no matter how you spin it, shoveling snow is exercise.

As such, it is important to make sure your doctor has cleared you to participate in exercise before you lift that shovel to begin clearing that foot of snow from your driveway. Every year there are unfortunate stories of people dying of cardiac-related events due to snow shoveling. This is because lifting snow can be quite heavy and for a long duration, and the body is not equipped to handle the demand.

So let’s start treating this winter chore as exercise and give it the respect it deserves. Many injuries can come from snow shoveling. Most commonly, lower back strains and shoulder injuries. To help prevent these injuries, follow the advice below.

FIRST OFF … MAKE SURE YOU WARM UP

Perform about a dozen of the following movements to properly warm up your muscles for the work they will be performing.

• Squats

• Toe touches

• Shoulder circles

• Push-ups (modified as needed)

ENJOY THE BEAUTY OF WINTER. SO, TAKE BREAKS FREQUENTLY

It is important to not allow your heart rate to get too elevated, as this is what stresses your cardiac system the most.

One way to monitor your heart rate without using a monitor is to perform the “talk test” with yourself. If you are working at a submaximal effort you should be able to mutter 2-3 words out loud between breaths. If you can not do this, your body is working too hard and is struggling to get enough oxygen to meet the demand.

If you find yourself breathing hard and unable to speak 3 words aloud, take a break, and focus on a few deep breaths. This will quickly bring your heart rate back down to an appropriate level.

KEEP YOUR BODY IN LINE. AVOID TWISTING THE SPINE

The easiest way to hurt your back is to flex forward and rotate while lifting a load. Unfortunately, this is what people tend to do when shoveling snow. Instead, use your legs to stand upright and then move your feet to turn your whole body to drop snow instead of twisting and throwing it. This will minimize torque on the spine and allow the strong muscles of the hips to do more of the work. As you get tired, the body will become lazy, and it gets even more important to remind yourself of this technique.

SWITCH IT UP AND CHANGE SIDES

To make sure you do not over-use one shoulder or elbow, aim to switch sides that you shovel on every few minutes. Not only will this give one side a break, but it also serves as an opportunity to strengthen your non-dominant arm.

Something that everyone can benefit from.

WINTER COMES ONCE A YEAR. ENJOY ALL OF NATURE AROUND YOU.

Take a moment of gratitude to appreciate how beautiful winter is, and breathe in the crisp winter air. Try not to look at shoveling as a chore, but rather as an opportunity to exercise in nature. If you start to think about it in this way you will be less likely to rush through it and thus reduce your risk of injury.

Remember to take 60 seconds to do the warm-up before you go and face the white stuff so your body is warmed up and ready to go!

For more information on how to stay safe while shoveling this winter, contact CCH Rehabilitation Services at 307-688-8000.

Location: 508 Stocktrail Avenue, Upper Level, Gillette, Wyoming 82716 -- corner of Sixth and Stocktrail in the Stocktrail Building

Source: https://www.muskokaseniors.org/aging-well-blog/seniors-snow-shovelling