Tips for preventing snow-shoveling injuries

Shoveling snow can be good exercise when done correctly. To ensure you stay injury free as you clear driveways and sidewalks this season, here are some tips for safe snow shoveling from the American Academy of Orthopaedic Surgeons:

• Warm up your muscles. Shoveling can be a vigorous activity. Before you begin this physical workout, warm up your muscles for 10 minutes with light exercise.
• Pace yourself. Take it slow. Snow shoveling is an aerobic activity. Take frequent breaks and prevent dehydration by drinking plenty of fluids. If you experience chest pain, shortness of breath, or other signs of a heart attack, stop the activity and seek emergency care.
• Start early, while snow is still fresh. Try to clear snow early and often instead of waiting for the whole storm to be over, particularly if a large amount of snowfall is expected. It is always best to begin shoveling when there is just a light covering of snow on the ground. Starting early will give you the best chance possible to avoid the potential injuries that come with moving packed, heavy snow.
• Push the snow instead of lifting it. If you must lift, do it properly. Squat with your legs apart, knees bent, and back straight. Lift with your legs. Do not bend at the waist. Scoop small amounts of snow into the shovel and walk to where you want to dump it. Holding a shovelful of snow with your arms outstretched puts too much weight on your spine. Never remove deep snow all at once—this is particularly important in the case of heavy, wet snow. Do it in pieces.
• Use proper equipment. Work with a shovel that is comfortable for your height and strength. Do not use a shovel that is too heavy or too long for you. Space your hands on the tool grip to increase your leverage.
• Protect your back. Avoid throwing the snow over your shoulder or to the side. This requires a twisting motion that stresses your back.
• Dress for the weather. Light, layered, water-repellent clothing provides both ventilation and insulation. It is also important to wear the appropriate head covering and thick, warm socks. Choose gloves or mittens that will keep your hands warm, dry, and blister-free. Avoid falls by wearing shoes or boots that have slip-resistant soles.
• Make sure you can see. Be sure that you can fully see the area that you are shoveling. Do not let a hat or scarf block your vision. Watch for ice patches and uneven surfaces.
• Be heart conscious. Clearing snow places a great deal of stress on the heart—so if you have a medical condition or do not exercise regularly, you should speak with your doctor before shoveling snow. You may also wish to consider hiring someone to remove the snow, rather than doing it yourself.