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Written By Dr. J. on October 26, 2021

It may not look like it when you gaze out your window, but winter could abruptly arrive any day now. You may be annoyed that I am even bringing this topic up now.

It’s the time of year for hockey, curling, skating, skiing, sledding and many other activities that require cold, ice or snow. All of these are certainly different than what you have done in the Spring, Summer and Fall. These winter activities put different demands on the body than those done in warmer weather.

It is always important to properly prepare for any physical activity, but because of the cold temperatures, it is of even greater importance. Even going for a simple walk requires more preparation in the winter than when the weather is warm. There’s one more winter activity that I really want to focus on and that is snow shoveling. Every winter our office sees many people who injure themselves moving snow, especially during that first snow of the season. Here are some tips to help you avoid snow removal injuries this season.

Snow Shoveling

1. Do a 5 to 10 minute warmup indoors before you head out. Some walking or skipping followed by stretching of the back, legs and arms will get your body ready. Keep in mind that shoveling snow is a strenuous activity.

2. Wear proper clothing, especially footwear that doesn’t easily slip. Clothing should allow free movement and keep you warm but not overheat you.

3. Select a lightweight shovel designed to push the snow.

4. Push rather than lift the snow whenever possible. When it is necessary to lift the snow, avoid twisting and use leg and arm muscles rather than the back. Bend at the knees to make the leg muscles do the work instead of the back. It’s not necessary to completely fill the scoop, especially when the snow is heavy and wet.

5. Watch the ice! Slipping on ice, particularly when it’s covered with snow is a major cause of injuries. Sand, ice melter or kitty litter can significantly improve traction. And of course wear boots with good grip. Just like tires, some footwear becomes hard and slick when the temperatures drop.

6. Shovel often instead of letting the snow build up. It’s so much easier to move small amounts of snow!

7. Take breaks to let your muscles, lungs and heart recuperate. This is particularly important if your other main source of winter exercise is pushing the buttons on your remote ;)

Getting chiropractic adjustments before engaging in winter activities helps your body to be prepared so you can minimize the risk of injury and enjoy the activities. Yes even snow shoveling can be enjoyable if you are prepared. All activities are better if you don’t have back or neck pain.

Get ready for Winter. Call today for a free consultation.


Posted In: Chiropractic Lifestyle