As winter continues and the chance of snow increases, it is important to make sure we know how to shovel without increasing our risk of injury. Shoveling snow remains a frequent cause of orthopedic injury due to improper mechanics putting undue stress on the body. With appropriate preparation, equipment, and technique, snow shoveling can be a safer and less daunting task!
Tips
- > Shovel early and often, don’t wait for snow to add up
- > Do a warm up
- > Dress warmly and wear slip resistant shoes
- > Stay hydrated
- > Lift smaller, more manageable loads
- > Use ergonomic (curved handle), lightweight shovel
- > Take a break every 10-15 minutes – drink water, stretch, keep warm
- > Never remove deep snow all at once
- > If the ground is icy or slick, spread sand or salt over the area to help create foot traction
- > Ask for help!
Shoveling technique
- > Stand with feet about shoulder width apart
- > Maintain wide grip on shovel (about 12 inches apart) and always keep shovel close to you
- > Squat with legs apart and bending at the knees while keeping back straight
- > If possible, push the snow straight ahead
- > If lifting snow, scoop a small amount of snow into shovel
- > Lift with your legs, not your back!
- > Dump snow in front of you or walk to where you want it- do not twist your body or throw snow!
This blog will help you get the most out of your physical therapy and the community of Advanced Kinetics Physical Therapy and Sports Performance. AKPT is reinventing physical therapy, embracing all aspects of movement from treatment, into recovery and on to injury prevention. You may read this and think of your friends, family and coworkers. You may realize that AKPT can do more for you than you previously knew. Read. Share. Act. Use this reinvention of physical therapy to reinvent yourself and your peak performance.
Advanced Kinetics – Reinventing Physical Therapy