Proper Shoveling Techniques
Proper Shoveling Techniques
CAUTION: WET FLOOR. Don’t you wish someone would put these signs outside as a heads up during these icy months? Although we have been lucky with some strangely warm weather, the cold is rolling in and we can surely expect snow in the upcoming weeks. Not all of us have a young teenage boy in the neighborhood who goes around offering to shovel for a small fee so therefore the task is left to you.
Shoveling sounds simple but can be dangerous if you aren’t wary of your footing on the layer of ice that may have frozen over under the snow or if you do not use the proper muscles to dig up and clear the snowy path from your driveway to your front/back door. Back injuries are the most common injury caused by improper shoveling techniques. At Island Sports Physical Therapy, our mission is not only to help patients regain mobility and recover from surgery or injuries but to prevent any possible injuries from reoccurring by strengthening the body for future mobility.
It is important to choose the right shovel to carry out the task. When making your selection, make sure the shovel is small and lightweight with a plastic blade as it will require less energy and muscle to lift with each scoop. The snow will already have weight to it so there is no need to add to this by using a heavy tool. While at the store purchasing your shovel of choice it will also be helpful to buy some salt that you could pour on the area you are shoveling. Salt acts as a natural agent to melt icy surfaces making your job easier. It can also be helpful to get a shovel with a curved or adjustable handle as this will lessen the bending of your knees when scooping up piles of snow.
Prior to shoveling, you should always stretch your limbs as you would before any exercise. Just as the proper stretches are necessary before exercising, so are proper forms and muscle mobility so that you do not harm yourself during the process. When shoveling up each pile, do not toss the snow over your shoulder. Always throw it forward to avoid pulling or twisting any limbs and/or muscles.
Try to get out there early with the snowfall instead of letting it pile up. Lower levels of snow will be easier to clear out and lift as opposed to letting a foot or two compile. We receive on average 10 inches of snow with each snowfall in New York and it can add up quickly! At Island Sports Physical Therapy, we love seeing our patients, but it’s even better seeing them healthy and living a mobile pain-free life more. Please use these tips to stay healthy and out of harm’s way during the winter season!
