7 tips to avoid injury while shoveling!

The weather forecast is calling for our first winter snow of the season this weekend! And while the snow is beautiful, it can quickly turn ugly causing injury to those trying to clear their walkways and driveways. Don’t let that be you!

We want to share some simple yet effective tips that can help you avoid low back, neck, shoulder, and wrist injuries from shoveling wet, heavy snow. Preparing and taking the proper precautions along with learning the correct shoveling-techniques can go a long way in injury prevention.

Here are some tips to get you ready to shovel!

BEFORE SHOVELING!

• Wear clothing in layers! Layering clothes allows you to stay warm while shoveling and to remove layers as you begin to sweat.
  
• Do simple stretches to warm yourself up before you start! Slowly bent over to touch your toes to stretch your whole body. Place your hands on your hips and gently lean side to side until you feel a gentle stretch. Slowly rotate your head in circles to loosen up. Do a few stretches to ready your arms, legs, and back – then your muscles will be warm and ready to work!
  
• Take your time! This is not a race. Give yourself plenty of time to remove the snow. Do it in shifts if there is a lot of snow or it is heavy. Chipping away at a large snowfall is much safer than barreling through it and endangering yourself. If you feel winded – stop and take a break!
  

DURING SHOVELING!

• Bring a buddy! Teaming up to conquer the white stuff is not only more fun, but it lessens the workload and keeps you safer than going it alone! Think of snow-shoveling like swimming – the “buddy-system” is the best approach…plus an impromptu snowball fight is a welcome break during your shoveling!
  
• Push not lift! Your best bet is to push the snow straight ahead and walk it to the edge of your sidewalk or driveway. Try not to lift it at all. Push straight ahead and avoid twisting motions to protect your back and neck! Move in straight lines. You’ll conserve energy and reduce the risk of muscle strain and sprains.
  
• Bend below the waist & keep everything above straight! Bend at the waist and the knees to push the snow. Keep your back and neck straight and supported. See our diagram for the best technique.
  
• If you have pain – STOP!! If you feel any sudden dull or sharp pain – stop immediately and contact a healthcare professional or dial 911 if you have chest pain. This goes for during shoveling and directly afterward. If you do not feel right or notice any pain, contact emergency medical services promptly.
  

These simple steps will go a long way to ensuring your productivity and safety while shoveling. Our main goal is always focused on our motto of “Feel well. Live well. Age well.”

AFTER SHOVELING!

Following our motto - if you do feel sore a day or two after shoveling, you may have strained a muscle or two. We want to help! Please contact us [203-847-4477 or http://www.AHP-Health.com ] and mention this article to receive a no-cost consultation with Dr. Goldring, Dr. Mullin or Melissa Goldring, RPT. We’ll get you right in for a quick visit to give you some advice and recommendations.

Now if you are just a little sore and needing some quick relief, we are running a great Massage Therapy Valentine’s promotion where you can get 2 one-hour Massages for the price of one! Click HERE to learn more about that offer and to take advantage of this fantastic promotion. Go ahead you deserve it!

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Our goal at AHP is to bring you information you find interesting, relevant and thought-provoking. Our motto is the way we live...it’s “Feel Well. Live Well. Age Well.” And that’s what we want for you! If you have a question about this article or want to learn more about us please visit www.AHP-Health.com and reach out to us! And look for more from AHP in the near future as we post more on The Patch. If you liked this article, please give us a ”like” and share it with your friends!


About AHP
Since 1990, Advanced Health Professionals [AHP] has helped thousands of patients recover from pain and injury. AHP is Norwalk and Fairfield County’s leading provider of Physical Therapy, Chiropractic, Acupuncture and Massage services. We specialize in sports injuries, auto accident injuries, worker’s compensation, work injury, sport injury, auto accident injury, massage therapy, post-surgical, pre-surgical, back pain, hip pain, knee pain, joint pain, shoulder pain, elbow pain, wrist pain, rehab, neck pain, whiplash injury, rehabilitation - please call us for an immediate appointment. Our office is based in Norwalk and serves the surrounding areas of Fairfield County, Westchester County and other suburbs of New York City.