ASPIRUS HEALTH
It's winter, and you know what that means: snow. And while it may be pretty to look at, snow can literally be a pain to shovel.
Every year, thousands of Americans are treated at hospital emergency departments, doctor's offices and clinics for injuries sustained while shoveling snow.
Removing snow can be especially hard on back, shoulder and arm muscles because it involves a lot of bending and heavy lifting. It can also be hard on the heart: Older adults face an increased risk for having heart problems while shoveling. And it's not unusual for people to slip or fall—or get hit by the shovel—when shoveling snow.
Katie Zenner, a physical therapist with Aspirus Health, says that some light stretching is a good way to warm up the body before starting. After your warmup, using good mechanics is the best way to prevent injury.
“Ideally we want to keep the back straight so we're not putting a lot of stress and strain on the back and utilizing the bigger muscles in your legs,” said Zenner. “When you use your knees and hips by bending at your knees and trying to keep your back straight, your core muscles are pulled in tight to help protect that back.”
Avoiding awkward twists and turns can also help reduce undue strain on the body.
“Instead of just lifting with that shovel and twisting at your trunk, move your feet so you're keeping your body all in line,” adds Zenner. “They also make different Ergonomic shovels that are designed to push so you don't have to lift and throw. Find the shovel that maybe works best for you and how you're wanting to shovel.”
When it's time to tackle that snow-covered walkway or driveway, follow these suggestions for safe shoveling:
If you have any questions about your snow-shoveling fitness, you should talk to your doctor—especially if you're older than 40, don't exercise regularly or have a history of heart problems.
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