"Contrary to what many people believe, snow shoveling is no different than any other type of vigorous physical activity," said Lisa Hoglund, PT, PhD. "That's why it's important for people to ease into the workout, practice proper technique, and rest when needed."
She said although shoveling snow can provide good exercise, it can also be dangerous for optimistic shovelers who take on more than they can handle. According to a national study in the American Journal of Emergency Medicine, U.S. hospitals treat on average about 11,500 injuries and medical emergencies a year related to shoveling snow.
Here's a list of tips Dr. Hoglund said can help prevent injuries while shoveling snow:
· Warm up. Before heading outdoors, take 10 minutes to jog in place or run up stairs, and stretch to get your muscles warmed up.
· Use an ergonomic shovel. Ergonomically correct shovels are typically much lighter than normal shovels and have a contoured handle designed to reduce or eliminate bending and decrease lifting.
· Proper technique is key. Stand with your feet about hip width for balance, and keep the shovel close to your body. Be sure to push the snow instead of lifting it. If you have to lift, bend your knees and lift with your legs, and avoid twisting or throwing snow over your shoulder.
· Take light loads. Because each large shovelful of snow can weigh up to 30 pounds, smaller loads are recommended to help prevent injuries.
· Listen to your body. Take breaks every 15 minutes, and be sure to pay attention to your body's signals, such as pains, shortness of breath, or chest discomfort.
"Snow removal is more than just another necessary household chore because all the bending and heavy lifting can put an individual at serious risk for injury and even a heart attack," Dr. Hoglund said.
Dr. Hoglund is an American Board of Physical Therapy Specialties-certified orthopedic clinical specialist who has spoken extensively on the topics of injury prevention, pain management, and physical therapy. To set up an interview with her, contact Lauren Whetzel ([email protected], 215.596.8864) or Brian Kirschner ([email protected], 215.895.1186).
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