The Science of Snow Shovelling

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Snow Shovelling Injury Prevention

Did you know that there are an estimated 11 500 snow shovel-related injuries in the U.S every year according to a 17 year published study in 2011?

Of those injuries, the most common diagnosis was soft tissue injury (54.7%) sprains & strains, particularly in the back and shoulders from improper shovelling techniques.

One shovelful of snow can weigh 5 kg, and if you move a load of 70+ kg in one minute, that means in 15 minutes you will have shovelled 1,000 kg of snow. Now combine that strenuous physical activity with improper shovelling technique, it’s no wonder snow shovelling is one of the most common causes of soft tissue injuries in the winter months. However, this type of injury is preventable if you use the right strategies.

 

Warm Up & Stretch First

Cold muscles are more prone to injury. Before engaging in any strenuous activity, which includes snow shovelling, take 5 or 10 minutes to warm up your joints, muscles and increase blood circulation. Limber up your muscles by marching in place while swinging arms or another full-body activity to increase circulation followed by some gentle stretching exercises of the low back, leg and shoulder muscles.

 

Choosing the right snow shovel

Using the proper tool can assist in getting the job done faster, easier while placing less stress on the body.

A university of Calgary grad student, Ryan Lewinson who studied biomechanics, says a “goose-neck” shovel is the best way to help reduce the physical pain that comes with lifting the snow.

The bent shaft shovel reduced the lower back flexion which reduced the mechanical loads on the lower back by 16%.

The study only looked at the lifting component of snow shovelling, which means Mr. Lewinson can’t be sure if a “regular” shovel might be better for pushing snow, throwing snow or chopping.

Other considerations when choosing a snow shovel should be:

  • light-weight (maximum of 3 lbs).
  • A long enough handle to avoid stooping, whether you choose a straight shaft or ergonomic “goose-neck” shaft.
  • Handles typically have a “D” shape but some newer shovels have odd shaped handles that can force the wrist in awkward positions, use with caution.
  • Smaller blades are preferable for lifting and throwing snow.
  • Shovels with a metal edge can catch on uneven surfaces causing unexpected jarring to the shoulders, neck and back, which can lead to injury.
  • A larger push style shovel or snow scoops allows large amounts of snow to be pushed to the side but not lifted.

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If the snow is sticky, spray your shovel with non-stick spray or apply a layer of car wax to prevent the snow sticking to it.

 

Ergonomic Shovelling Techniques

It is always best to push the snow to one side rather than lifting it. When lifting the snow shovel is necessary, use these ergonomic techniques:

  • Take small scoops and use your legs to lift, not your back. Bend your knees, keep your back straight, and keep your core muscles tight (like you are bracing for a stomach punch).
  • Reduce the strain on your shoulders and back by keeping your back straight and your push your chest up.
  • If you must lift a shovel, grip the shovel with one hand as close to the blade as comfortably possible and the other hand on the handle.
  • Do not twist! Always pivot your whole body and face the direction you are shovelling in or tossing the snow.
  • Keep the heaviest part close to your body; do not extend your arms to throw the snow, walk to the new location instead.
  • Listen to your body. Pace yourself, take breaks and stay hydrated.  If you feel pain, Stop!
  • If you feel sore after shovelling take a hot shower, do some gentle stretching or get a massage.
  • Seek medical attention if you experience discomfort or heaviness in the chest, arms or neck; unusual prolonged shortness of breath, prolonged dizziness, excessive sweating or nausea & vomiting, or excessive back pain.

If you need help managing a strain or injury, or would like more injury prevention ideas specific to your needs contact Christy at Mastery Massage Inc. located in St. Albert, AB.