VSMC News

Safe Snow Shoveling Tips

With the advent of winter upon us, it’s time to concern ourselves with one of the riskiest of winter activities: shoveling snow. Whereas snow shoveling can be a good exercise, it is also one of the most dangerous of winter activities. This intensive exercise, in combination with the breathing of cold air, can be very demanding on the heart, and therefore precautions must be undertaken before heading outside with shovel in hand.

The following suggestions are designed to increase safety with this challenging activity:

People Who Should Avoid Shoveling Snow

• Individuals over the age range of 40-45 years old
• Sufferers of a heart condition or hypertension
• The physically inactive
• Smokers
• Sufferers of low back or neck pain

What To Do Before Shoveling

• Warm up by stretching and lightly exercising the back, legs, and arms
• Drink plenty of water or a sports drink
• Eat a healthy snack (do not shovel snow immediately after consuming a meal)
• Dress in layers, so that clothing may be shed as the body heats up
• Apply sunscreen before going outdoors

While Shoveling

• Shovel in 5-10 minute increments, taking frequent breaks to catch your breath and stretch your back and shoulders
• Replenish fluids
• Use a shovel with a long handle. Short handles tend to result in bending forward, which puts more strain on the back and neck.
• Shovel only fresh snow. Powder is much lighter to shovel than a wet, packed-down snow.
• Push the snow, rather than lifting it
• When scooping snow, take half scoops, rather than full
• Bend at the knees, keeping your back straight. The strong muscles of the legs should bear the brunt of the work, while helping to prevent strain on the heart and back.
• Take it slow! The stress of shoveling snow can raise your heart rate and blood pressure. If you’re out of breath, take a break. If you experience tightness in your chest, stop immediately.

After Shoveling

• Replenish fluids, and fuel the body with a healthy snack
• Take a few minutes to stretch the back, legs, and arms
• Apply ice to any injured area for 20 minutes at a time

Every year a number of lives are lost by seemingly healthy people who did not take the proper precautions before undergoing this common winter activity. This winter, do not take on more than you can handle. If you are at risk, leave the shoveling to someone else.

Patricia Patane, MS, ATC, PT, CSCS is a Certified Athletic Trainer, Physical Therapist, and Strength and Conditioning Specialist at the Vermont Sports Medicine Center in Manchester.

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