Are You Shoveling Wrong?
Leave a CommentWinter’s chill brings snow and the inevitable task of shoveling. Improper shoveling technique can turn this winter chore into a source of pain and injury. Shoveling snow involves repetitive motions like bending, twisting and lifting that can strain your muscles and joints. Let’s break down how to shovel to reduce your risk of injuries!
1. Warm Up First
Before stepping outside, take a few minutes to warm up. Gentle stretches, a brisk walk, or even some light marching in place can get your muscles ready for action.
2. Use the Right Shovel
Choose a shovel that’s comfortable for your height and strength. A lightweight, ergonomic shovel with a curved handle can reduce strain on your back.
3. Lift with Your Legs, Not Your Back
The golden rule of lifting applies here. Bend your knees, keep your back straight, and let your leg muscles do the heavy lifting. Avoid twisting your torso, as this is a common mistake that can lead to injury.
4. Don’t Overload the Shovel
It’s tempting to clear as much snow as possible in one scoop, but overloading your shovel is a recipe for disaster. Lift smaller amounts of snow and take your time.
5. Push, Don’t Lift
Whenever possible, push the snow rather than lift it. Pushing uses less energy and reduces the strain on your body. If you need to lift, try to lift small amounts and walk to where you need to deposit the snow.
6. Take Breaks
Shoveling is hard work, and it’s easy to overdo it. Take regular breaks to stretch, hydrate, and rest your muscles. Remember, slow and steady wins the race!
Your body will give you signals if you’re overdoing it. If you feel pain, stop immediately. It’s not worth pushing through discomfort, which can lead to more serious injuries. Consult a healthcare professional if you experience persistent pain or soreness after shoveling. Shoveling snow doesn’t have to be a pain in the back! You can clear snow safely by using the proper techniques and taking care of your body. Remember these tips the next time you grab your shovel and keep your body in shape all winter.
*Per federal guidelines, beneficiaries of plans such as Medicare, Medicaid, Tricare, VHA and other federally funded plans are not eligible for free assessments.
The Athletico blog is an educational resource written by Athletico employees. Athletico bloggers are licensed professionals who abide by the code of ethics outlined by their respective professional associations. The content published in blog posts represents the opinion of the individual author based on their expertise and experience. The content provided in this blog is for informational purposes only, does not constitute medical advice and should not be relied on for making personal health decisions.
