A Physio's perspective: How to shovel snow efficiently & prevent injury in Markham, Ontario
The Facts: With so much snow falling in Markham in the last 24 hours, it's important we protect our backs and bodies. Shovelling snow after snowstorms account for thousands of injuries and even as many as 100 deaths per winter in the United States according to the National Research Council. In Canada, that number may be even more with many heart attack hospital admissions spiking 1 day after a heavy snowfall (that's today!).
PUBLIC SERVICE ANNOUNCEMENT: Make sure you are cleared for exercise by your Medical Doctor before you shovel snow.
The most common signs of a heart attack?
Unusual chest or arm pain
Shortness of breath
Dizziness or lightheadedness
Why I like shovelling snow: You may hate me for saying this. But, I think that shovelling snow is good for you. Not only is it great high-intensity exercise (and free) but it also builds character. Seeing a driveway full of snow is daunting. It can represent obstacles in life that are necessary to overcome and it can teach us perseverance. Shovelling snow for your neighbour is also a tangible and great way to 'love your neighbour'.
5 TIPS to Shovel Snow safely:
Medical Clearance - Make sure you have Medical clearance to exercise from a Medical Doctor before shovelling snow. As you see from my link above, there is a clear association with myocardial infarctions (heart attacks) and the day after a big snowstorm. ​
Warm up - Easiest way to prevent common injuries (e.g. back pain, neck pain, shoulder pain) is to make sure you warm up. Some good ideas could be (1) walk your dog first and shovel when you're back, (2) march on the spot for 2-3 minutes, (3) stretch your legs, back and hips, and (4) 2 sets of 5 squats. ​
Push the snow, use your Legs - Best way to injure your back is to BEND & TWIST your back with a loaded shovel of snow. It doesn't seem heavy at first, but repetitive movements accumulate over time. Instead, PUSH the snow and keep your shovel in close & in front of you. You are strongest in this position. Check out Lisa here on Instagram! ​​​
Take breaks - No one is timing you (unless your kids are) and this is no Olympic event. Take your time and take breaks if you need to pace yourself!
Buy a Snowblower - (cheeky grin)
Are you in the GTA? Book with me online here.
Thanks for reading! Leave me your thoughts below or shoot me an email.