Shovel snow the right way

Tips for safe snow removal

It's winter, and you know what that means: snow. And while it may be pretty to look at, snow can literally be a pain to shovel.

Every year, thousands of Americans are treated at hospital emergency departments, doctor's offices and clinics for injuries sustained while shoveling snow.

Removing snow can be especially hard on back, shoulder and arm muscles because it involves a lot of bending and heavy lifting. It can also be hard on the heart: Older adults face an increased risk for having heart problems while shoveling. And it's not unusual for people to slip or fall—or get hit by the shovel—when shoveling snow.

Katie Zenner, a physical therapist with Aspirus Health, says that some light stretching is a good way to warm up the body before starting.  After your warmup, using good mechanics is the best way to prevent injury.

“Ideally we want to keep the back straight so we're not putting a lot of stress and strain on the back and utilizing the bigger muscles in your legs,” said Zenner.  “When you use your knees and hips by bending at your knees and trying to keep your back straight, your core muscles are pulled in tight to help protect that back.”

Avoiding awkward twists and turns can also help reduce undue strain on the body.

“Instead of just lifting with that shovel and twisting at your trunk, move your feet so you're keeping your body all in line,” adds Zenner. “They also make different Ergonomic shovels that are designed to push so you don't have to lift and throw. Find the shovel that maybe works best for you and how you're wanting to shovel.”

When it's time to tackle that snow-covered walkway or driveway, follow these suggestions for safe shoveling:

• Dress appropriately. Wear light, water-repellent clothing; a hat; gloves; and warm socks. Put on shoes or boots with good traction to avoid falling.
• Never use a shovel that is too heavy or too long.
• Clear snow early and often. It's easier to remove a light covering of snow from the ground than it is to clear packed, heavy snow.
• Take plenty of breaks and drink lots of water.
• If you feel any pain, stop shoveling right away. If you have chest pain, seek medical attention immediately.
• Push snow instead of lifting it.
• Avoid throwing snow over your shoulder or to the side because it can stress your back.

If you have any questions about your snow-shoveling fitness, you should talk to your doctor—especially if you're older than 40, don't exercise regularly or have a history of heart problems.

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