How to shovel snow without hurting yourself
As a potentially major snowstorm is headed to the Philadelphia area, it's important to remind everyone that shoveling snow can be very dangerous and in some cases fatal.
According to the US Consumer Product Safety Commission, in 2014 more than 203,000 people were treated in hospital emergency rooms, doctors' offices, and clinics for injuries that happened while shoveling or removing ice and snow manually. Almost seven percent of the cases were cardiac-related emergencies – including all 1,647 deaths that were reported. About 11,000 of those injured had to be hospitalized. Yikes!
The most common injuries due to shoveling, not surprisingly, are musculoskeletal strains, especially to the lower back, shoulders and knees.
If you're a couch potato, springing into action this weekend to clear the driveway might be the surest path to the doctor's office. People that are most at risk are those who are habitually sedentary, overweight, smoke, prone to injuries and/or have known or suspected coronary disease. Often going from a sedentary lifestyle to an increased exertion such as shoveling wet, heavy snow can put your muscles, spine and heart under an extreme amount of stress that you're not accustomed to. Those who fit these categories and are middle-aged or older should be extra careful.
If you do have to get out there then here are some tips you can follow to reduce your chances of ending up in the emergency room or at the chiropractors office.
Get Hydrated. Before you jump out into the snow make sure you drink about 16 ounces of water to help maintain the body's balance of fluids. This is important for functions such as digestion, absorption, circulation, transportation of nutrients, maintenance of body temperature and – most importantly – keeping the muscle cells hydrated so they can perform optimally.
Fuel Up. Consuming a small, light meal 1 hour to 30 minutes before shoveling, consisting of some protein and carbohydrates, will give your body the energy it needs to perform the daunting task at hand. A piece of fruit and some low sugar Greek yogurt can do the trick. Cheese and whole wheat crackers is also a good snack.
Warm Up. Make sure your spend a few minutes warming up your muscles by performing some hamstring, low back and shoulder stretches. This will get the heart pumping and the blood flowing to the muscles.
Dress Properly. Make sure everything is covered to avoid frostbite. Even though you might be sweating, exposed skin is susceptible to developing frostbite.
After you take the proper precautions to begin shoveling the next important step is to make sure you use good technique. Here is the best way to shovel snow without ending up in traction:
If possible, try to push the snow instead of lifting it. When pushing, keep the handle in line with your belly button to get the best leverage and keep your stomach (core) muscles engaged to protect your back.
Try to avoid twisting and throwing the snow. However, if you need to twist or throw make sure you keep your core muscles engaged and use your hips and legs to do the lifting. Also try to rotate from the mid/upper back and not the lower back to avoid any unnecessary torque.
Make sure to keep the load in the shovel small and light.
Take frequent breaks! Remember to pace yourself and take frequent rest breaks during shoveling so you don't overstress your heart. Pay attention to how your body feels during those breaks. Watch for symptoms of heart difficulties such as unexpected chest tightness, shortness of breath, and pain or burning in the chest, jaw or shoulder.
Despite all the nuisance and potential issues due to shoveling snow, it is still a great workout. A typical bout can burn on average 400-650 calories per hour! So if you are physically capable, get out there and burn some calories and enjoy Mother Nature's full body workout.
Bill Tokmajian, CSCS, is the owner of Motivate Fitness in Ambler, Pa. He is a guest contributor on Sports Doc.
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