It’s that time of year. The air is crisp, the skies are gray, and the White Walkers are coming … well, maybe not the White Walkers, but at least the snow. This is the time of year when we start to see many of those injuries associated with raking leaves, shoveling snow, or both. This year is going to be different, though. This year, everyone is going to read this blog and watch the associated educational video and avoid those pesky snow shoveling/raking/yard work injuries, right?
I love shoveling snow. I love the look of the pristine driveway after I am done. I love how quiet it can be early in the morning. And I love the work out. Many people don’t see it as that, but shoveling snow is quite the workout. If you do not prep your body appropriately and use proper technique, your body will let you know. Typically, in the form of pain or injury.
Below are some tips to help you avoid injury and keep you healthy throughout the winter. If you are experiencing pain or have been injured, it is highly recommended that you see any one of our highly trained therapists here at Therapeutic Associates.
General Safety Tips:
- Dress appropriately in layers to stay warm (no tank tops😉). Wear good shoes with grip on the bottom to avoid slipping on ice.
- Warm up your muscles and cardiovascular system before activity by performing exercises and/or a short walk (See links to dynamic warm-up ideas below).
- Pace yourself by taking regular rest breaks and replenishing fluids to avoid dehydration.
Tips For Raking Leaves:
- Keep rake handle close to body to promote upright posture through the back and neck.
- Place one foot in front of the other with a slight bend in the knees, so you are able to shift weight back and forth between feet as you rake.
- Minimize trunk twisting by using a pulling motion from the shoulders and weight shifting at the legs.
- Switch sides with your lead foot and hand to equalize stresses to each side of the body.
- Avoid overfilling bags to limit the load on your back and arms as you carry bags.
Tips For Shoveling Snow:
- Keep rake handle close to body to promote upright posture through the back and neck.
- Use lift strategies that involve hinging at the hips, bending the knees, and keeping the load close to the body.
- Avoid repeated forward bending at the low back and be conscious of those core muscles to help support your back. They are your built in back brace.
- Scoop small amounts of snow to limit load on your back while lifting.
- Avoid throwing snow over the shoulder or to the side to limit trunk twisting. Use your feet to pivot and keep shoulders in alignment over your hips.
Warm-Up Exercises
Check out these great blog posts featuring dynamic warm-ups. When you’re getting ready to tackle the leaves or the snow, it’s important to warm up just as you would if you were about to go for a run or do any other type of exercise … because raking and shoveling are in fact quite a workout after all!
The 5–8 Minute Dynamic Warm-Up: A Clinically Proven Protocol
Follow along with our expert-led dynamic warm-up. Watch the video or read the descriptions to learn moves designed to improve mobility and prevent injury.
Dynamic Warm-Up for Runners
Dynamic warm ups increase core temperature, muscle temperature, elongates muscles, stimulates the nervous system and helps reduce risk for injury. This type of stretching is best utilized before activity while static stretching should be used to cooldown after activity.
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