As the northeast has been slammed with snow this winter, I have seen an increase in patients coming in with snow removal related injuries. Obviously snow doesn’t remove itself (unless you live in an apartment building) thus snow removal is necessary. Shoveling snow is an extremely strenuous activity that could lead to several injuries.
Possible Injuries:
- Strained back muscles
- Herniated discs
- Impingements syndrome
- Bone fractures (from falls)
- Torn rotator cuffs
- Shoulder strains
- Wrist and hand ligament tears
- Neck strains
With all the possible injuries that can occur with shoveling there are some very simple tips a physical therapist can use to help avoid injuries.
TIPS:
Know your limits! You may think you can move two tons of snow at once but maybe it’s not necessary. Take breaks and avoid long bouts of shoveling at a time. Over loading your muscles for a prolonged period will almost always lead to injury. During breaks make sure you rehydrate and eat something. Dehydration and hunger will lead to weakened muscles and injury.
“Lift with your legs!” When shoveling you must first remember that your legs are stronger than your arms.
Step 1: When lifting that heavy shovel full of snow first use your legs to push the shovel.
Step 2: Before lifting re-grip hands so that one hand is closer to the actual shovel.
Step 3: Get the shovel close to your body.
Step 4: TIGHTEN YOUR STOMACH! This is the most overlooked step. When you tighten you stomach you stabilize your “core” this will protect your back.
Step 5: Lift the shovel parallel to the ground keeping the snow as close to your body as you can. This will decrease the torque on your back.
Avoid throwing snow. Walk snow over to where you want to put it. Throwing snow will almost always end in shoulder injuries.
BEST WAY TO AVOID INJURY! Hire someone else to do it! But if you can’t, please follow these guidelines.
