With a chance for snow in the forecast, it’s time to pull out the shovel and review our 5 quick tips to prevent injury:
1. Warm up before shoveling. It is always important to warm up before any strenuous activity as cold muscles are more prone to injury. Take 5 to 10 minutes to warm up before bundling up—marching in place, gentle arm circles, or a brisk walk are a few ways to get your blood moving.
Shoes with good tread help prevent you from slipping, while gloves not only keep you warm but also provide protection should you fall.
2. Bend at your knees, not at your hips or back. It is important to keep your back as straight as possible to avoid the effects of gravity. Your legs are some of the biggest and strongest muscles in your body and will result in greater power output and easier shoveling effort.
3. Tighten your abdominal muscles as you lift the snow. By activating the muscles around your navel, you are contracting your core and creating your body's natural back brace. This will help to protect the structures in your back from injury.
4. Avoid twisting and instead step in the direction you are throwing the snow. Walk to the new location to deposit your snow rather than reaching or throwing. Keep the load as close to your body as possible.
5. Pace yourself. If possible remove snow over small periods of time to lessen strain on your body. Give your body breaks and time to recover if you are tackling a large area or a large snowfall—your body will thank you later.
If you do end up with soreness (especially in your lower back or shoulders) and/or limitation in movement that lasts for more than 2 weeks, check in with a physical therapist at CompassPT for your best course of action.
Snow or not, there’s always the potential for ice in Central Oregon. Check out our safe winter walking tips here.