If you haven't read part 1 of our winter injuries blog, go read it! https://www.iron97.com/post/winter-injuries-part-1-slips-falls
But here's the other thing that injure most people every winter...
Part 2: Shovelling Snow
If you were to make a list of chores from hardest to easiest, I bet shovelling snow would be somewhere near the top. It can be truly gruelling work.
In the U.S., an average of 11,000-12,000 people are hospitalized due to injuries sustained while shovelling snow. Over 30% of people list shovelling as a major source of back pain.
Common injuries from shovelling snow:
Lower back pain
Rotator cuff strain/tear
Overuse injuries such as tendinitis
Wrist sprains or strains
Heart attacks from overexertion
Cold-related injuries like frostbite
Slips and falls (see part I)
Here are a few tips to help keep you safe this winter.
Use the right shovel
There are tons of different snow shovel designs these days. When purchasing a shovel, consider both the blade and the handle.
The blade size dictates how much snow the shovel can handle. The bigger the blade, the more snow, the heavier. However, you'll need fewer scoops to finish the driveway. An 18" wide blade is usually a good middle ground, but be sure to test it out first!
The shovel handle is important because it dictates how you're going to hold the shovel, how far the load is from you, and how efficiently you can move snow. Straight handled shovels can be hard on the wrist and shoulder. Other designs include bent/curved shaft, 2-handled shafts and lawnmower style handles.
Warm up
You don't need to do any specific exercises before shovelling - just start with something easy (light snow, brushing off the car, etc.) and build up.
Use good technique
Most muscle injuries occur because of inefficient technique. The repeated flexion and twisting can lead to a back injury. Picking up heavy snow inefficiently can cause shoulder, wrist or back injuries.
The safest and most efficient way to shovel snow is to use your whole body. Don't shovel with your arms only. Don't lift the snow with your back alone. Distribute the force of each scoop, shovel and lift across as many muscles as possible.
Switch sides
To avoid overuse of one arm, switch sides occasionally. Even just a couple of minutes can make a big difference. It's good for your brain as well!
Take breaks
It's tempting to get the whole driveway done as soon as possible, but remember that overexertion can be dangerous, even deadly. Take 1 minute of rest every 10 minutes or so. Grab a drink, stretch your shoulders and admire your handiwork.
Use modern technology
In the 21st century, we have many advanced pieces of technology. No smell-o-vision yet...but we do have snowblowers, electric shovels and heated driveways. These options are more expensive, but can definitely take some of the load off your muscles and joints.
Get stronger
Shovelling snow is weight lifting. A stronger back can handle a heavier shovelfull of snow without seizing up. Stronger arms can clear stubborn ice more easily. Strong legs can push packing snow around with ease. Plus, being physically fit reduces your risk of exertion-related heart attacks.
At Iron 97, our goal is to get you stronger for life. We offer physiotherapy and kinesiology to manage injuries, and strength training to prevent them from happening again. Book a session today!
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