Six Tips for Safer Snow Shoveling

Freshly fallen snow can be beautiful, but living in Michigan also means it’s time to get outside and clear the path. Because shoveling snow uses muscles that many people don’t use in a typical day, it’s important to approach this task with careful planning and caution to avoid injury. 

Here are some tips from Crystal Parker, PT, DPT to help you get started safely:

1. Start Slowly. Especially since shoveling is a cold weather activity, it’s important to warm up before you begin. A few simple arm stretches and keeping your pace slow to start can go a long way in helping your body ease into the task. Rushing through shoveling is one of the fastest tracks to injury!
2. Choose Your Tools Wisely. If you’re starting off with a heavy metal shovel, you’re making the job harder than it needs to be! Consider a lightweight plastic or aluminum shovel with an ergonomic bend.
3. Protect Your Back. Whenever possible, try to push snow out of the way instead of lifting it. If you do have to lift snow, start with proper posture. Keep your legs shoulder width apart, bend your knees slightly, keep your back straight and use your legs to lift instead of stressing your back. Be careful not to twist as you toss the snow, which can lead to back strain. As you scoop small amounts of snow, keep the shovel close to you instead of stretching your arms.
4. Dress Appropriately. Dress in light layers so you can remove layers as you exert more energy and warm up. Make sure your clothes are comfortable so your movement isn’t limited.
5. Take Frequent Breaks. Especially with deep, heavy or wet snow, scoop a little at a time and work your way through the pile slowly. Take breaks and stay hydrated throughout the task. Stop immediately if you don’t feel well. It may also help to switch hands as you shovel, so one side of your body isn’t carrying all the strain.
6. Give Yourself Some TLC. Shoveling snow is hard work, and you may feel some tenderness the following day. Try some light stretches for your sore muscles and be sure to rest when needed.

If you do have an injury that doesn’t seem to get better after a few days, an experienced physical therapist can help! Find a clinic near you and schedule a FREE 15-minute injury screening to get back on track today.