Winter weather can pack a punch and with the season’s heavy snowfalls, injuries often result. Improper snow shovelling is often to blame. But shovelling out after a storm doesn’t have to leave you stiff and sore. With a little know-how, you can clear your driveway without the all-too-common back, neck and shoulder pain cramping your style. Here’s how:
Prepare before you start:
When shoveling you can quickly dehydrate and it is not something people often think about in the winter compare to the summer. I would recommend drinking some water before you go out to shovel and stay hydrated while you shovel. It is also important to dress in several layers, that way as the body heats up from the physical activity of moving the snow, you can simply remove one layer at a time. Along with dressing with several layers, you should make sure you have proper footwear. Shoes and boots with solid treads on the soles can help to minimize the risk of slips and falls and possible injuries.
One of the biggest mistakes that people make when shovelling is they don’t have the right equipment, make sure you pick the right shovel. Use a lightweight, non-stick, push-style shovel. A smaller blade will require you to lift less snow, putting less strain on your body. An ergonomically correct model (curved handle) will help prevent injury and fatigue. Also, if you spray the blade with a silicone-based lubricant, the snow will slide off more easily.
Now that you are hydrated, have the proper layers and footwear and have picked the right shovel. Do a quick warm up for five to 10 minutes to get your joints moving and increase blood circulation. A brisk walking around finding all your gear will do it.
Now it is time to shovel. Follow these tips to help prevent injuries:
1. PUSH, DON’T THROW.
Push the snow to one side and avoid throwing it. If you must throw it, avoid twisting and turning — position yourself to throw straight at the snow pile.
2. BEND YOUR KNEES.
Use your knees, leg and arm muscles to do the pushing and lifting while keeping your back straight.
3. WATCH FOR ICE.
Be careful on icy walkways and slippery surfaces. Intermittent thaws and subsequent freezing can lead to ice building up underfoot, resulting in nasty slips and falls. Throw down some salt or sand to ensure you have a good footing.
Once you’ve mastered safe snow shovelling techniques, you’ll be free to have fun and stay fit all winter.
