by Ursula Booth, PT (Published online at TipTopics.com)
Wintertime can be hazardous to your health. Colds and flu run rampant, slippery roads can cause auto accidents with injury, or you can simply fall and hurt yourself. One of the biggest threats to your physical well-being, however, comes from dealing with snow removal. Because shoveling snow becomes necessary when many people are naturally less active, it can be stressful and dangerous. To help avoid the pain, follow these tips:
- Warm Up. Because shoveling has the same impact on your body as aerobic and strengthening exercises, you should warm up first. How? Walk around a little, then stretch your legs and arms. Using the shovel or a wall for balance, do some squats. To avoid overexposure to the cold, do your warm-ups indoors if possible.
- Wear loose clothing. Thin, multiple layers allow your body to move without restriction. As your body warms up, you can remove layers to avoid getting overheated.
- Do it right. As you shovel, try pushing the snow instead of lifting it. Use an ergonomically designed shovel to reduce risk. If you must lift, bend your knees and use a wide grip on the shovel. Use the strength in your legs rather than your back. Never lift more snow than you can comfortably handle, and always maintain the natural curvature of your spine. Lift and move in the direction you want to move the snow; do not swivel your body as you lift and throw.
- Be safe. Slips and falls can cause serious injury. So wear shoes or boots with good traction and support. Lay salt or another ice-melting product behind you as you go to avoid slipping and falling on any underlying ice.
- Pace yourself. Overexertion can lead to injury or even more serious medical problems. So if you're huffing and puffing, take a break. Also, drink water or fluids like Gatorade that replenish your electrolytes. Avoid caffeine drinks as they constrict the blood vessels and cause your body to work harder.
- Cool down slowly. Monitor your heart rate as you walk around and stretch.
- If you get hurt or feel any kind of pain, STOP immediately! Apply ice to the affected muscle areas. Because inflammation is the body's natural response to pain, do not use heat. Instead, apply ice for 15 to 20 minutes followed by gentle range-of-motion exercises. If appropriate, take Tylenol or Advil to help reduce inflammation. If your pain is severe, does not appear to be muscular in nature, or if you do not feel better in two to three days, see a physician. The longer you wait, the longer your recovery time could be.
- Get help when you need it. If you are elderly or have been advised to avoid physical exertion, consider hiring someone to help you. Neighbors helping neighbors can accomplish great things.
The Bottom Line:
Plan ahead, warm up and cool down, take it easy with regular breaks, hydrate, and stop if you've overdone it and feel pain. These are good tips not only for snow removal, but all forms of physical exertion. Of course, check with your physician before you engage in any unusual exercise. If you suffer even a minor injury see your doctor and ask for an evaluation by a therapist. To learn more about proper physical preparation or physical therapy for injury recovery, check out http://www.indypt.com or give us a call.
Ursula Booth is a graduate of the University of Texas Health Science Center, San Antonio (UTHSCSA), with a B.S. in Physical Therapy. Ursula brings over 15 years of experience to Indy PT, having practiced primarily in outpatient orthopedic settings in Texas, Virginia and Indiana. Her personal treatment philosophy is to emphasize patient education where self care is promoted, and to encourage empowerment over physical limitations.
To learn more, contact Ursula Booth, PT at:
Indy Physical Therapy
7950 N. Shadeland Ave.
Suite 200
Indianapolis, IN 46250
(317) 849-3517 (office)
(317) 849-6397 (fax)