Ever heard the saying, "An ounce of prevention is worth a pound of cure?" This phrase rings especially true when it comes to snow shovelling injuries. Every winter, countless people head outside to clear their driveways and walkways, often underestimating the physical toll that snow removal can take. The combination of heavy lifting, repetitive motion, and cold temperatures creates the perfect storm for injuries, ranging from minor strains to serious conditions requiring medical attention.
In this article, we'll explore the most common injuries that occur while shovelling snow, how to recognize them, and most importantly, how to prevent them. Let’s dig in!
Understanding Snow Shovelling Injuries
Shovelling snow might seem like an ordinary winter chore, but it is actually a high-intensity physical activity. It engages multiple muscle groups, places strain on the cardiovascular system, and requires proper body mechanics to avoid injury. When performed improperly or with excessive exertion, it can lead to a variety of injuries, including back strains, muscle pulls, and even heart attacks.
Among the most common injuries are slips and falls esulting in fractures, sprains, or concussions, but let’s take a broader look at the types of injuries people often experience while clearing snow.
Common Injuries While Shovelling Snow:
- Lower Back Strains: Repetitive bending and lifting heavy snow can lead to strains in the lower back. Poor posture, twisting motions, and excessive weightlifting can exacerbate this injury.
- Shoulder and Neck Strains: Throwing snow over the shoulder or lifting it with an outstretched arm puts stress on the shoulders and neck, leading to muscle fatigue and possible strains.
- Wrist and Hand Injuries: The force of gripping and pushing a shovel can lead to wrist sprains, tendonitis, or even carpal tunnel flare-ups.
- Knee Injuries: Bending incorrectly or slipping can place immense pressure on the knee joints, leading to sprains or aggravating pre-existing conditions like arthritis.
Early diagnosis can play a pivotal role in preventing long-term damage. Hence, if you experience persistent pain or discomfort in your feet, it's important to consult a podiatrist—a medical specialist in diagnosing and treating foot conditions.
A Deeper Dive Into Common Shovelling Injuries
Now, let’s break down some of the most frequent snow shovelling injuries and how to avoid them.
Lower Back Strains
Causes of Lower Back Strains:
- Repetitive bending and lifting
- Twisting motions while throwing snow
- Lifting heavy snow improperly
Recognizing the Symptoms:
- Dull or sharp pain in the lower back
- Stiffness and difficulty bending
- Pain that radiates down the legs in severe cases
Treatment Options:
- Rest, Ice, Compression, and Elevation (RICE): Rest allows the body to heal, ice reduces inflammation, compression (with an elastic bandage) helps control swelling, and elevation assists in decreasing discomfort.
- Physical Therapy: Strengthening and stretching exercises can help restore mobility and prevent future injury.
- Medication: Over-the-counter nonsteroidal anti-inflammatory drugs (NSAIDs), like ibuprofen, can help reduce pain and inflammation.
- Bracing: Using the Trainer's Choice Back Brace with Hot and Cold Pack provides compression and warmth to help support and relieve strain on the lower back.
Prevention:
- Use an ergonomic shovel with a curved handle
- Lift with your legs, not your back
- Push snow instead of lifting when possible
- Take breaks to avoid overexertion
"Your back is your body's foundation—protect it now, and it will carry you through the winter without pain."
Shoulder and Neck Strains
Causes of Shoulder and Neck Strains:
- Throwing snow over the shoulder
- Lifting with an outstretched arm
- Poor posture and sudden movements
Symptoms:
- Soreness and stiffness in the shoulders and neck
- Pain radiating down the arms
- Reduced range of motion
Treatment:
- RICE Method: Helps reduce inflammation and swelling.
- Physical Therapy: Can improve range of motion and prevent future strains.
- Medication: NSAIDs can help manage pain and inflammation.
- Surgery: Rarely needed, but may be considered in severe cases.
Prevention:
- Keep arms close to the body when lifting
- Avoid twisting your torso while throwing snow
- Use smaller, lighter loads instead of overfilling the shovel
"A strong shoulder makes for a powerful lift—protect it, and it will keep working for you."
Wrist and Hand Injuries
Causes of Wrist and Hand Injuries:
- Forceful gripping and shovelling motions
- Repetitive stress on wrist joints
- Poorly designed shovel handle
Symptoms:
- Pain and tenderness in the wrist
- Numbness or tingling sensations
- Reduced grip strength
Treatment:
- RICE Method: Effective for wrist strains and tendonitis.
- Bracing: The Trainer's Choice Wrist Stabilizer provides firm support to the wrist, reducing strain and preventing excessive movement.
- Medication: NSAIDs for pain relief.
- Physical Therapy: Restores strength and flexibility.
Prevention:
- Use a lightweight, ergonomic shovel with a comfortable grip
- Switch hands periodically to reduce overuse
- Stretch wrists before and after shovelling
"Your hands do the heavy lifting—keep them strong, supported, and ready for action."
Knee Injuries
Causes:
- Sudden movements and twisting motions
- Slipping and falling
- Bending incorrectly while lifting
Symptoms:
- Pain and swelling in the knee
- Difficulty bending or extending the knee
- Stiffness and instability
Treatment:
- RICE Method: Reduces swelling and pain.
- Bracing: The Trainer's Choice Knee Stabilizer provides targeted compression and support, reducing strain on the knee joint.
- Physical Therapy: Helps regain strength and mobility.
- Medication: NSAIDs can alleviate discomfort.
- Surgery: Required for severe ligament damage.
Prevention:
- Bend at the knees, not at the waist
- Avoid sudden twisting motions
- Wear knee braces if prone to knee injuries
In Conclusion
In the journey of understanding snow shoveling injuries, we’ve covered a lot of ground—from common risks like lower back strains and shoulder pain to more severe issues such as slips, falls, and heart strain. But recognizing these injuries is just the first step. The ultimate goal is to ensure timely treatment, a speedy recovery, and, most importantly, prevention.
Prevention is Better Than Cure
While treatment and recovery are important, preventing foot injuries in the first place is the best approach.
1. Firstly, as with any job, assess the situation first and decide the best place for you to put your snow. Try to move the snow the shortest distance possible. When feasible, push the snow along the ground first so it piles up closer to where you are going to put it, then lift it to where it goes rather than repetitively lifting and carrying the snow.
2. If you don’t have to lift it and can leave it in a pile on the side, leave it! When pushing or lifting snow it is necessary to use good posture. This means squarely facing the snow you are about to lift and keeping your feet wide. When bending, do so at your hips and knees, while keeping your back in a neutral position in order to use your leg muscles and save strain to your back. As you lift, tighten your stomach muscles (core muscles) as this provides a natural brace to your torso. Keep the load relatively light and as close into your body as possible.
3. Avoid twisting your back when dumping or tossing the snow, rather move your feet so they face the intended pile.
4. Grip the shovel with one hand on the handle and the other nearer to the blade. This will assist you in keeping the load close to your body when lifting and will give you more control with the weight on the shovel.
5. Finally, keep well hydrated while shovelling, take frequent breaks and pace yourself. If possible, shovel in shifts as the snow falls rather than waiting until a heavy pile has built up. Get help with the shovelling! If you have a family, make it a fun family activity, or chat with your neighbours in order to divide the load. If you feel any stress on your body, or worse, if you feel any cardiovascular warning signs such as lightheadedness, sudden shortness of breath, or chest pain/tightness, heed these warnings and stop immediately to get emergency assistance. If you regularly need to shovel a lot of snow, you may want to trade the snow shovel in for a snow blower, but beware that snow blowing comes with its own set of injury risks. Or, if you are elderly, have a pre-existing medical condition, or are not in good enough physical shape to regularly shovel, there is always the option of hiring someone else to do the job.