In Quebec, every winter there’s a certainty that it’s going to snow— Every year, many people experience snow-related injuries while shoveling. If we take the time to train and warm up for sports, should we do the same thing to shovel? The answer is absolutely yes!!!
Here are our tips to prepare yourself to face the snow with your shovel:
1) Do not allow snow to accumulate
If the weather reports snowfall for several days, try shoveling smaller amounts often. This way, the weight to lift will be less heavy and therefore, the effort less.
2) Select an appropriate shovel
Use a light shovel and try to find a model that is more like a sleigh to push the snow. The sleeve should be long enough so that you do not have to bend over to work, but should not exceed your shoulders. This way, you will be able to push the snow aside. If you need to throw the snow on the side, be sure not to raise it higher than your shoulders. This will avoid injuries from twisting and lifting too much weight.
3) The clothing
Wear well insulated and waterproof clothing. Using thermals to layer under are known to allow the body to breathe and do not trap heat. Wear several layers! If it’s the evening, be sure to wear visible clothing with reflective strips. We want to make sure the neighboring snowplows see you! Remember that you can wear crampons too if the ice is part of the game.
4) The preparation
Before undertaking any physical activity, including shoveling, take the time to do some warm-up exercises to activate blood circulation: 10-15 minute walk, jumping jacks and short rope jumps. Also, you can do some sidebending and back flexions as well as light short stretches. Don’t forget to drink a large glass of water before your outing to stay hydrated throughout the activity.
5) During the activity
To protect your back, we need to have a good shoveling technique: spread your feet to the width of your hips, hold the shovel with your hands to the width of your shoulders and keep the shovel close to you. To lift the snow, it is better to bend at the knees and keep the back straight; in this way, you can avoid overloading the back. Be sure to shovel the snow on either side, to your right as well as to your left to distribute the load symmetrically over the body.
It is important to listen to your body and, if necessary, take short breaks frequently (no more than 50% of efforts, it isn’t a competition!). If you feel a discomfort, pain, intense fatigue or if your heart rate goes put of control, you need to stop!
6) After the effort
Winter activities also require a physical effort! Therefore, the body loses a lot of water. It is then important to drink water within the hour of the end of your efforts. In addition, take the time to remove your winter clothes and stretch slightly after the activity (especially the back, hamstrings and quadriceps). Then, rest for a few hours. If you experience some muscle pain, feel free to apply ice or heat ( please visit our article on the subject). If the discomfort persists for more than 48hrs, consult your therapist as the problem may be more serious.
So! Get ready for the winter season as you were preparing to do a sport! You will see that your annual injuries, and as chance always at the same time, will be reduced.
In order to properly prepare yourself, do not hesitate to contact your Kiné Pro Sport team who can analyze your strengths and weaknesses and guide you with a series of exercises and follow-up to reduce the risk of injury.