Injury Prevention and Shoveling Snow | Snow Removal and Pain

   

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Shoveling Snow: Preventing Injuries and the Role of Physical Therapy

shoveling back pain

Tim Rylander

PT, EdD, MPT, OCS, CSMT, CBIS, PES, Astym Cert.

  Thu, Jan 2, 2025

Shoveling snow, a common winter chore, can be surprisingly strenuous and lead to a variety of musculoskeletal injuries. The combination of cold temperatures, heavy lifting, and repetitive movements can place significant stress on the back, shoulders, arms, and knees. Understanding the risks and taking preventive measures is crucial for avoiding injury and maintaining wintertime well-being. This article outlines common injuries associated with snow shoveling and emphasizes the importance of physical therapy in both prevention and rehabilitation.

Common Injuries Associated with Snow Shoveling:

  • Lower Back Strain/Sprain: This is the most frequent injury associated with shoveling. The repetitive bending, lifting, and twisting motions can strain the muscles and ligaments in the lower back.
  • Shoulder Injuries: The repetitive throwing motion of snow can lead to rotator cuff strains, tendinitis, or even dislocations.
  • Neck Strain: Holding the head in a forward position while shoveling can strain the neck muscles.
  • Knee Injuries: Twisting or slipping while shoveling can strain or sprain the knees.
  • Cardiac Issues: For individuals with pre-existing heart conditions, the exertion of shoveling can put excessive strain on the cardiovascular system, potentially triggering cardiac events.

Risk Factors for Shoveling Injuries:

  • Poor Physical Condition: Individuals who are not regularly active are at higher risk.
  • Improper Lifting Technique: Lifting with the back instead of the legs increases stress on the spine.
  • Overexertion: Trying to clear too much snow at once or shoveling for extended periods without breaks.
  • Cold Temperatures: Cold muscles are more susceptible to injury.
  • Pre-existing Conditions: Individuals with back problems, arthritis, or heart conditions are at increased risk.

Preventive Measures:

  • Warm-up: Before shoveling, perform light stretches and warm-up exercises to prepare your muscles.
  • Use Proper Lifting Technique: Bend at the knees and hips, keeping your back straight. Lift with your legs, not your back.
  • Choose the Right Shovel: Use a lightweight shovel with an ergonomically designed handle.
  • Shovel Smaller Loads: Avoid lifting heavy shovelfuls of snow.
  • Take Frequent Breaks: Take breaks every 15-20 minutes to rest and stretch.
  • Dress Appropriately: Wear warm, layered clothing and waterproof boots with good traction.
  • Stay Hydrated: Drink plenty of water to stay hydrated.
  • Consider a Snow Blower: For large areas or heavy snowfalls, a snow blower can significantly reduce physical strain.

How IMPACT Physical Therapy & Sports Recovery can help:

Physical therapy plays a vital role in both preventing and rehabilitating shoveling-related injuries.

  • Prehabilitation (Prevention): A physical therapist can assess your strength, flexibility, and posture and develop a personalized exercise program to strengthen key muscle groups and improve lifting mechanics. This proactive approach can significantly reduce your risk of injury.
  • Rehabilitation (Post-Injury): If you experience a shoveling injury, physical therapy can help you recover faster and more effectively. Treatment may include:
    • Pain Management: Modalities such as heat, ice, ultrasound, or electrical stimulation can help reduce pain and inflammation.
    • Manual Therapy: Hands-on techniques to improve joint mobility and reduce muscle tension.
    • Therapeutic Exercise: Exercises to restore strength, flexibility, and range of motion.
    • Functional Training: Exercises to improve your ability to perform daily activities, including proper lifting techniques for shoveling.
    • Education: Guidance on proper body mechanics, posture, and injury prevention strategies.

Benefits of Physical Therapy for Shoveling-Related Injuries:

  • Reduced pain and inflammation
  • Improved range of motion and flexibility
  • Increased strength and stability
  • Faster recovery time
  • Reduced risk of re-injury

Our Experienced Physical Therapists Are Here to Help

Don’t let a shoveling injury sideline you this winter. If you’ve experienced pain or discomfort after shoveling, or if you want to take proactive steps to prevent injuries, we encourage you to contact our specialists at IMPACT Physical Therapy & Sports Recovery. Our experienced physical therapists can provide you with a comprehensive evaluation and develop a personalized treatment plan to help you stay active and pain-free throughout the winter season.

Contact IMPACT Physical Therapy & Sports Recovery today to schedule a consultation.

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