There’s more to think about than just clearing a path

BY Joanne St Louis, PTA

Depending on where you live, the snow may have already arrived. When gearing up for shoveling, it is extremely important that you use correct techniques to avoid injury. A common injury after a snowstorm is lower back strain. Back strain happens because shoveling is a combined movement pattern of bending, twisting and rotation, all while lifting heavy snow.

To shovel without injury, you need to use proper equipment. A shovel with a curved handle is best for correct lifting techniques. Always try to push snow across the concrete if you can, instead of lifting it. If you do need to throw the snow, throw it in front of you, don’t twist. Also, if you have to lift the snow, do a knee bent squat to lift the snow off the driveway. It is also important to lift smaller loads to avoid injury.

When shoveling, wear layered, loose-fitting clothing to keep you warm and allow free movement. After gathering your jacket, scarf, boots and gloves, don’t miss that crucial step before heading outside – stretching. Easily forgotten, but just as important as staying warm, it is very important to prepare your body for the physical task of shoveling.

Try the following stretches before you head outside. Five minutes of stretching could save you weeks of pain or injury:

1. Hamstring stretches. Hold on to a table and put your heel on the seat of a chair. Reach for your toes while keeping your knee straight. You will feel a stretch on the back of your leg. Hold this stretch for 30 seconds.
2. Low back stretch. Sit on the edge of a chair with your legs extended out in front of you in the shape of a V. Lean forward trying to touch floor while keeping your knees straight. Hold for 30 seconds.
3. Torso rotation. Stand straight with knees slightly bent. Rotate your upper body side to side. Do this in a slow and controlled manner. Repeat this movement 20 times.
4. Neck stretch. Sit up straight in a chair. Tilt your ear to your shoulder and hold for 30 seconds. Repeat for each side several times.

If you prepare your muscles, you should be able to avoid injury. However, if you end up overdoing it and feel a tweak or ache that wasn’t there prior to shoveling and isn’t going away with rest, give Franklin Rehabilitation a call at (414) 425-9700 to schedule a free pain screening. We will assess your injury and get you back to being active in no time.