It has certainly been a white Winter this year and here in New York, it is far from over! If you also live in an area where Winter means griping cold weather and snow fall, then I’m betting you are no stranger to the snow shovel! As a Massage Therapist, I can’t tell you how many snow shoveling related injuries I treat every Winter. As more snow storms continue to be in the forecast, I thought it would be a good time to share with you some useful tips on how to properly shovel snow and prevent injury. Whether this is the first time you are receiving this information or it serves as a healthy reminder, I believe it’s important to review so we can all stay safe and injury free this Winter.
First, a little perspective. I am sure many of us just think of snow shoveling as a daunting task that inevitably accompanies winter without taking into consideration the physical demands it has on our bodies and that it is indeed exercise. According to a CBS news report, an average shovel loaded with 16 pounds of snow ends up moving 192 pounds of snow if you load your shovel about 12 times a minute. That’s nearly 2,000 
pounds being lifted in just over 10 minutes! Now that’s just ridiculous! If you think about it like working out at the gym, it is comparable to doing multiple reps of the same exercise over and over again. The result? Muscle soreness and often muscle strains.
Guidelines To Prevent Injury:
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As with any exercise, be sure to stretch and warm up muscles before hand.
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Lift snow up with your legs, not your back. Remember to bend those knees!
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Avoid twisting your body to move snow to one side and do not throw snow over your shoulder. Instead, reposition your feet to face the direction the snow will be going.
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Do Not get in the habit of throwing snow at a distance. By doing this you are extending your arms putting strain on your spine and shoulder joints.
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Pick the right shovel for you. Take into consideration the length, weight and blade width. Make sure the shovel is not too large or heavy to operate and keep in mind that a smaller blade will require you to lift less snow.
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Stay hydrated with Non-caffeinated beverages, preferably water.
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Take breaks every 15 minutes, pace yourself and most importantly, listen to your body. Stop if you feel pain.
The goods news is that 15 minutes of snow shoveling counts as moderate physical activity, according to the Surgeon General’s Report on Physical Activity and Health (1996) and that you can burn up to 200 calories every half hour! The bad news however, is that snow shoveling can have fatal outcomes for some high risk groups including: the elderly, people with heart or lung conditions, smokers and those living sedentary lifestyles. Sadly, typical winter conditions cause death rates from heart attacks to triple among men 35 to 49 years old. This is largely in part due to the cold weather. Since shoveling snow is a strenuous activity it causes the heart to pump faster. The cold air makes it harder to breathe and work as the body’s natural response to the cold is for the blood vessels to contract. This combination of added stress on the body is what leads to heart attacks so it is always important to take precautions.
Further Precautions:
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Avoid Caffeine & Nicotine during and before shoveling. These are stimulants that will increase your heart rate and add extra stress on your heart.
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Again, Stay hydrated with water or non-caffeinated beverages.
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Dress in several layers so you can remove layers as needed.
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Familiarize yourself with the signs of a heart attack which may include chest pain, arm pain , nausea, sweating and dizziness.
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Remember to always consult your doctor if you are unsure of your limitations, particularly if you have had a heart attack and/or have a history of heart disease.
If you need help with snow removal, a good idea is check your local listings within your community to see if they offer services. Here in our community of Eastchester, NY and Tuckahoe, NY we are fortunate to have the Snow Angels Program that consists of local volunteers that clear snow from walkways and steps and apply materials to help with ice for local seniors and disabled residents. The local towing company, R&D Towing has also teamed up with the Snow Angels Program this year to assist members with car battery jump starts and flat tire changes.
So be smart and be safe while you are digging out your car and clearing pathways and driveways. Enjoy the snow!!! And remember if you need a recovery massage from post snow shoveling soreness and strain, we got you covered at O Day Spa where we are way too familiar with those snow shoveling aches and pains!
(914) 652-7111
Written by: Meredith Grasso Gilbert, LMT
