Health blog

Avoid Injury While Shoveling

Many injuries can be avoided if you are careful about your shoveling technique.  Prepare yourself and treat shoveling as a cardio/aerobic workout.

Here are a few tips to better equip you:

  • Before your start, take 5 to 10 minutes to warm up (do squats, jumping jacks …)
  • Wear multiple layers of warm clothing and remove as needed; use crampons if it is icy
  • Chose a lightweight shovel with an ergonomic handle, preferably a push type shovel
  • Push the snow instead of lifting it – remember to bend your knees, keep your back straight and hold the shovel close to your body
  • Do not twist your body and never throw snow over your shoulder or to the side
  • Work at a regular rhythm and rest frequently (every 10 to 15 minutes)
  • If you feel pain after shoveling, apply ice on the painful area for 10 to 15 minutes. Rest a few hours.  Apply ice every 2 hours.  If discomfort persists, consult your chiropractor.