10 Tips to Avoid Injury or Worse When Shoveling Snow

In 2011, Emergency Rooms across America treated on average about 11,500 injuries and medical emergencies a year related to shoveling snow, according to a study in the American Journal of Emergency Medicine (7% of these injuries even results in death). The 2012 -13 season promises even more snow.

We know that it is a necessity to shovel driveways and clear sidewalks, but there are steps you can take to minimize your chance of ending up in the emergency room after the next snowstorm hits. Our team here at Ortho Rehab Specialists wanted to provide 10 simple tips our Physical Therapists recommend to all of their patients on how to avoid becoming one of these statistics:

1. If you have a heart ailment don’t smoke, eat or drink alcohol before shoveling.

2. Dress in layers, take off a layer at the first sign of breaking a sweat and remove your hat as well for a short period of time to enhance the cooling process.

3. Carry your cell phone with you in case you fall or have concern regarding a health issue.

4. Warm-up with these three simple stretches before you starts shoveling. Do them on the garage floor as opposed the driveway to make sure you don’t slip. All three are done with the shovel in your hands grasping the handle with your hands at shoulder width apart. If you experience pain or discomfort with the following stretches, stop immediately and schedule a visit with your MD or PT to assess whether shoveling is appropriate activity for you.

a. Lunge forward with one leg while simultaneously raising the shovel overhead. Hold the stretch for a few seconds appreciating in general stretch through the legs as well in the lower back. Return to a neutral position with your legs and stride forward with the opposite leg, again with arms and shovel reaching overhead. Repeat for five times with each leg.

b. With feet as close together as possible, reach toward your toes until a stretches felt through the back of the thighs and into the buttock. Return to an upright position and repeat the process 5 to 10 times.

c. Again with feet as close together as possible, bend at the elbows such that the shovel handle is at shoulder height. Slowly rotate the torso to the right and left until you feel a mild stretch through the trunk and pelvis. Repeat in each direction 5 to 10 times.

5. Choose the lightest shovel possible. A heavy metal shovel just adds additional load to your spine in shoulders.

6. If a curved handle shovel (one that is ergonomically designed) allows you to stand up straighter, use it.

7. Multiple rounds of shoveling make the job less dangerous, especially in deep snow: attack the snow by layers and stages. Scoop the top lighter snow first, then go deeper as your energy levels allow. Truly deep snow may require taking a break and coming back for a second session.

8. Push the snow along the driveway surface as far as you are able. If you can use your foot to kick the shovel and subsequently throw the snow onto the snow bank, it will place less stress on your back.

9. As long as a surface is not icy, pick up the snow loaded shovel and throw it on the snow pile while on one leg. This will allow you to use the more powerful muscles of your hip and pelvis to do the work as well as allow you to rotate on the axis of your hip instead of rotating through the back, alternate legs as able.

10. If the snow is relatively light and fluffy, get more use out of your leaf blower via blowing the residual snow off the driveway and walk. This will help prevent the buildup of ice over the course of the winter. Take care to keep any electrical cord connections dry and free of ice buildup to prevent electrical shocks.

Winter is one of the many seasons we enjoy here in the Midwest, but it is tough to enjoy them if you are laid up with an injury or worse. Please always use cautionary measures when dealing with snow removal, and supervise younger children and elderly individuals to ensure their safety as well.