Shoveling snow is an unavoidable part of winter for many, and while it’s a great way to get some exercise, it can also be a leading cause of winter-related injuries. From back pain to strained shoulders, improper technique and overexertion can take a toll on your body. At Marko Physical Therapy, we want to help you tackle this winter task safely and effectively. Follow these tips to stay injury-free while clearing your driveway or walkway.
Warm Up Before You Start
Jumping straight into shoveling can put your muscles at risk of strain. Spend 5–10 minutes warming up to prepare your body:
Perform light cardio, like marching in place or walking briskly.
Incorporate dynamic stretches such as arm circles, torso twists, and leg swings to loosen up your muscles.
Use Proper Shoveling Technique
The proper technique can make all the difference in preventing injury:
Bend Your Knees: Use your legs, not your back, to lift the snow. Keep your back straight and hinge at the hips.
Avoid Twisting: Turn your entire body to throw the snow instead of twisting your torso.
Keep the Shovel Close: Hold the shovel close to your body to reduce strain on your arms and back.
Push, Don’t Lift: When possible, push the snow to the side rather than lifting it.
Choose the Right Equipment
The type of shovel you use can impact your safety and efficiency:
Ergonomic Shovels: Choose a lightweight shovel with a curved handle to reduce back strain.
Smaller Blades: Opt for a smaller blade to avoid lifting heavy loads of snow at once.
Pace Yourself
Shoveling can be physically demanding, so listen to your body:
Take breaks every 15–20 minutes to rest and stretch.
Stay hydrated to keep your energy up, even in cold weather.
Don’t overexert yourself—shovel small sections at a time instead of trying to clear everything in one go.
Dress for Success
Stay comfortable and safe by dressing appropriately:
Wear layers that you can adjust as you warm up.
Choose boots with good traction to prevent slipping on icy surfaces.
Don gloves to protect your hands from cold and reduce the risk of blisters.
Recognize When to Stop
Pay attention to warning signs that your body may need a break:
Shortness of breath
Dizziness or lightheadedness
Pain in your chest, arms, or shoulders
If you experience any of these symptoms, stop immediately and seek medical attention if necessary.
Prevent and Address Pain with Physical Therapy
If you experience pain after shoveling, don’t ignore it. Physical therapy can help alleviate discomfort, address underlying issues, and prevent future injuries.
Stay Active and Injury-Free This Winter
Shoveling snow doesn’t have to be a pain—literally! By following these tips and incorporating proper technique, you can turn this winter chore into a safe and effective workout. If you have questions about injury prevention or need help recovering from an injury, Marko Physical Therapy is here to support you.
Contact us today to learn more about how we can help you stay healthy and active all winter long!
Make an appointment today with a physical therapist. We have in-person and telehealth appointments available.
A physical therapist can help you Restore Your Body!
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