Let’s make one thing abundantly clear: no matter how you spin it, shovelling snow is exercise.
As such, it is important to make sure your doctor has cleared you to participate in exercise before you lift that shovel to begin clearing that foot of snow from your driveway. Every year there are unfortunate stories of people dying of cardiac-related events due to snow shovelling. This is because lifting snow can be quite heavy and for a long duration, and the body is not equipped to handle the demand.
So let’s start treating this winter chore as exercise and give it the respect it deserves. As a physiotherapist, I see a variety of injuries each year related to snow shovelling. Most commonly I see lower back strains and shoulder injuries. To help prevent you from needing to see me for a snow shovelling related injury, follow my advice below.
First off … make sure you WARM UP
Perform about a dozen of the following movements to properly warm up your muscles for the work they will be performing.
Squats
Toe touches
Shoulder circles
Push-ups (modified as needed)
Enjoy the beauty of winter. So, TAKE BREAKS FREQUENTLY
It is important to not allow your heart rate to get too elevated, as this is what stresses your cardiac system the most.
One way to monitor your heart rate without using a monitor is to perform the “talk test” with yourself. If you are working at a sub-maximal effort you should be able to mutter 2-3 words out loud between breaths. If you can not do this, your body is working too hard is struggling to get enough oxygen to meet the demand.
If you find yourself breathing hard and unable to speak 3 words aloud, take a break, and focus on a few deep breaths. This will quickly bring your heart rate back down to an appropriate level.
Keep your body in line. AVOID TWISTING THE SPINE
The easiest way to hurt your back is to flex forward and rotate while lifting a load. Unfortunately, this is what people tend to do when shovelling snow. Instead, use your legs to stand upright and then move your feet to turn your whole body to drop snow instead of twisting and throwing it. This will minimize torque on the spine and allow the strong muscles of the hips to do more of the work. As you get tired, the body will become lazy, and it gets even more important to remind yourself of this technique.
Switch it up and CHANGE SIDES
To make sure you do not over-use one shoulder or elbow, aim to switch sides that you shovel on every few minutes. Not only will this give one side a break, but it also serves as an opportunity to strengthen your non-dominant arm.
Something that everyone can benefit from.
Winter comes once a year. ENJOY all of NATURE around you.
Take a moment of gratitude to appreciate how beautiful winter in Muskoka is, and breathe in the crisp winter air. Try not to look at shovelling as a chore, but rather as an opportunity to exercise in nature. If you start to think about it in this way you will be less likely to rush through it and thus reduce your risk of injury.
Take a 60 seconds to do this warm up before you go and face the white stuff so your body is warmed up and ready to go!
If you have any questions about this article please reach out to me directly.
Happy Shovelling!
Bryan Lynd PT, DPT
