Protect Your Body This Winter

January is upon us and thus far we have seen very light snowfall in the Midwest, but I have no doubt that winter is still yet to arrive! Every winter, I see quite a few back, shoulder, and neck injuries associated with weather-related activities. We will likely see more snow soon, so you will want to be prepared to protect your body and prevent injury. Many of these weather-related injuries can be prevented or even minimized by making a few simple changes surrounding your outdoor activities.

Here are a few tips to help you through the winter snowfall:

1.     Know what you can handle. If you don’t exercise regularly and have other risk factors for coronary artery disease, (e.g. smoking, high blood pressure, high cholesterol, diabetes, obesity, or are over 55 years of age) consider asking a friend, neighbor, or other family member for help. Several prior research studies have demonstrated a higher incidence of cardiac emergencies directly related to snow shoveling, especially following heavier snowfalls.

 Be mindful of the signs of stroke:

• Sudden numbness or weakness in the face or arm, especially on one side.

• Sudden confusion, difficulty speaking or understanding speech.

• Sudden trouble seeing in one or both eyes.

• Sudden trouble walking, dizziness, loss of balance or coordination.

• Sudden severe headache without cause.

2.     Warm-up your body with dynamic stretches. Before heading out to tackle the snow, as with any rigorous activity, it is important to ensure that your body is properly warmed up so that you can prevent injury. You can do this by doing 10-15 repetitions of a few simple movements for each area of your body to protect your muscles and joints. Static stretching or holding the stretches should never be done without the body being warmed-up, so these types of stretches will be done after you have finished clearing the snow. Dynamic stretches are important here because you want to use gentle movements to help the body warm-up before you begin clearing the snow. I like to start with the neck and work my way down from there. Here is a short video you can follow along with to help properly warm-up your body:

3.     Dress appropriately. Make sure you have sturdy footwear with good tread because it will be more stable on slick surfaces, reducing risk of injury from a fall. Make sure you wear warm clothing to decrease exposure to the cold and keep your body warm throughout the activity.

4.     Be mindful of your body position.

 Take it easy. Even if you have properly warmed up, it is still important to start clearing snow slowly and gently so that your body can become accustomed to the movements you will be going through throughout this activity.

Protect your back. Whether you are shoveling snow or even pushing a snow blower, your spine is strongest when it is in a naturally curved, “neutral” position. If your low back is flat or flexed forward, you risk injury. Instead of bending at the waist and putting stress on your back, move from your hips.

 Use your legs. Your stronger leg muscles are better equipped to bear the brunt of the weight when you shovel. Bend your knees so you are in a squat position and use those leg muscles to do the work, rather than relying on your back muscles to lift. Staggering your stance so that one leg is in front of another helps.

 Push the snow. Whether you have a small area to clear or not, it is easiest to divide the job into smaller sections. This way, you can push the snow to the side rather than lifting and throwing or hoisting it over your shoulder. NEVER lift a shovel (especially one that is overloaded) and twist your spine to throw snow. This can result in injury to the back and the shoulder.

Lighten your load. Do NOT overload the shovel. Trying to finish the job quicker by taking a short cut, may only result in injury to the shoulder or back.

5.     Don’t forget to breathe. It is important to make sure with any activity, especially a rigorous one like shoveling snow, that you breathe appropriately. All too often, during rigorous activity or even difficult stretches, people tend to hold their breath, breathe shallowly, or even gasp for breath. Breathe through your diaphragm as much as possible. One way to assess whether or not you are using your core muscles and breathing through the diaphragm is to sit or lie in a relaxed position, please one hand on your chest and one hand just below your rib cage. As you inhale through your nose, you should feel your stomach press against your hand while the hand on your chest remains still. As you exhale through your mouth, engage your abdominal muscles again while keeping the hand on your chest still. If the hand on your chest moves, then you know your breaths are too shallow. You will want to practice this exercise often to get used to breathing through the abdomen.

6.     Stay hydrated and fueled. Even though it is cold outside, shoveling is a rigorous activity that will cause you to sweat. It is important that drink plenty of water and have a small snack prior to shoveling snow to maintain your energy and prevent dehydration. If you are shoveling for a long period of time, be sure to take some water breaks too!

7.     Do static stretches for recovery. After you have spent a few minutes shoveling, some gentle stretching can help you recover. Whether you have finished, or this is a lengthy snowfall, and you must go right back to shoveling, it is important to ensure that your body gets some recovery time. Here you can find a video to help you with some head to toe static stretches for recovery:

8.     Assess your body. Finally, be sure to pay attention to your body. If any of the warm-up movements or static stretches cause you pain do NOT do them and consider asking for help with snow removal. Always work within your own range of motion, do not force any movements, or push beyond your limits. If any pain occurs during shoveling or plowing snow STOP. It is not uncommon even with proper warm-up and post-exercise stretching to be a bit sore following snow removal, this is not exactly an activity we do all the time! Just be sure to check in with your body and if you still have soreness or any minor injuries occur because of clearing snow please use ice over the affected area and consider scheduling an appointment for massage. If you have any intense or extensive bouts of pain anywhere, please consult your physician as soon as possible.

 I hope this helps you have a safe, healthy, and injury free winter season!