6 Tips for Avoiding Injuries While Shoveling This Winter

No one enjoys shoveling snow. But in New England, where snowfall averages between 60 to 120 inches annually, it’s a necessity. Shoveling isn’t just unpopular, it can also be dangerous. Every year, shoveling leads to approximately 100 deaths and 11,500 injuries. While clearing the driveway and sidewalks is important, it’s critical that you approach snow shoveling the right way to avoid injury or an unexpected trip to the emergency room.

Common Shoveling Injuries

The most common injuries associated with snow shoveling involve overexertion while shoveling or slipping and falling on the slick ground, while other injuries are the result of poor form. The lower back, head, arms, shoulders, and hands are injured most often. Be aware that:

• Slips and falls can cause bumps, bruises, cuts, and broken bones.
• Poor form can lead to herniated discs and neck injuries.
• Overexertion can cause heart-related problems, especially in people 55 years or older. According to AARP, men 55 years of age and older are twice as likely as women of the same age to get snow shoveling-related heart symptoms

6 Tips to Prevent Injuries While Shoveling

Now that you know how dangerous shoveling snow can be, let’s review tips to help you tackle the chore as safely as possible.

1. Do warm-up stretches before you start. Just like any form of exercise, it’s always best to do some light stretching before you begin. Muscles that are not warmed up are less flexible and are more likely to get injured. Check out this video from Dr. Marciello and Dr. Gallagher as they demonstrate some everyday back stretches you can do to prevent the likelihood of injuring your lower back while shoveling snow.

2. Prevent falls with solid footing. Be aware of areas on your driveways and sidewalks that are prone to freezing. Any low areas or slants where water can pool can create ice under the snow. Also, make sure you are wearing slip-resistant footwear with good traction.
3. Push snow, rather than lift. Lifting and throwing snow is hard. The repeated movements and the weight of the snow both can create muscle strain or injury, especially if you aren’t employing proper posture. It’s always best to push the snow to the end of the driveway if you can. If you have to lift and throw the snow, bend your knees and lift using your legs. And, invest in an ergonomically designed shovel.
4. Shovel small amounts, more often. Don’t overload your shovel. Instead, opt for smaller amounts of snow on your shovel — especially if you are lifting and throwing it. Also, avoid large shoveling jobs by shoveling smaller amounts several times throughout the day.
5. Dress appropriately. Muscle cramps and spasms are common in the cold because low temperatures restrict blood flow. Be sure to dress appropriately for the temperature and the amount of time you’ll be outside. Wear several layers of clothing and protect your hands, feet, and face.
6. Take frequent breaks. It’s easy to overexert your body when you’re shoveling snow. You want to get the task done, so you might push yourself more than you normally would. Take frequent breaks and listen to your body: be on the lookout for shortness of breath, dizziness, and chest pain.

Shoveling Injury? Get Treatment.

Even the most mindful snow shovelers can overdo it and find themselves with an injury. Most muscle strains get better after a few hours of rest, but if you find you’re still in pain or the pain is getting worse, seek professional treatment. Remember, the team at Maragal Medical is always here to help with any pain or discomfort you’re experiencing. Book an appointment online or call our office at 978-537-0555.