Snow Safety

A snow storm tends to be good for business if you are a physical therapist.   We commonly see patients during the winter months with injuries  due to slip and falls or back injuries due to shoveling.  It is estimated that over 11,000 trips to the ER each year are due to snow shoveling-related injuries, and  thousands more will visit their primary care doctors several days or weeks later due to back pain.  The types of snow-related injuries include broken bones, head injuries, back injuries, and heart attacks, with back injuries being the most common.  Heart attacks account for 7 percent of all shoveling injuries.   It has been found that shoveling can elevate cardiovascular demands above recommended levels in as little as 2 minutes, partly due to cold temperatures' restricting blood vessels.  Those over the age of 55 are four times more likely to suffer a shoveling related injury than younger people.

Here are some tips to help prevent injury:

•  Pace yourself.  Frequent bouts of less intense activity are safer for your cardiovascular and                musculoskeletal systems.  Shovel early and often.  It is much easier to push 1-2 inches                        of snow instead of waiting for it to accumulate and having to lift and heave several inches.
•   Choose the right equipment.  Use a light weight shovel, or one with a curved or extended handle       which is designed to reduce strain on your back.  If using a snowblower, don't lift,pull, or push it. Let   the machine do the work for you.  If the snow is light and fluffy a hand held electric leaf blower           works great to clear the driveway and cars.
•   Warm up.  Perform some gentle stretches to the calf, groin, hamstring (back of the thigh), and             lower back muscles before you start.  This may help prevent muscle strain.
•   Bend your knees.  We have all heard this one a million times, and I really can't stress this                 enough.  The muscles of the buttocks and thighs are the most powerful in the body, and designed to     handle the most force.  By bending the knees slightly while lifting we are engaging these muscles and     reducing the amount of force that reaches the spine.  When we first begin shoveling we have good       intentions of using our legs.  However as fatigue sets in we begin to use these muscles less and start     to use the smaller muscle of our arms and back more.  This is the time injuries are most likely to           happen.  Take frequent rest breaks, and continually remind yourself to use the leg muscles.
•   Get someone else to do it.  If you have a history of heart disease, back injury, or balance                 problems, you shouldn't be shoveling in the first place.  If you can afford to hire someone to dig you     out, then it is money well spent.  Don't be afraid to ask a family member or a neighbor to                   help out.  Many communities have volunteer organizations that offer snow removal assistance               to seniors.  Call your town's council on aging for more information.

If you experience any chest pain, dizziness, or difficulty breathing while shoveling, please call emergency services immediately.   A physical therapist who specializes in orthopedics can design a program to assist with recovery from back, neck, and joint injuries.

Brian O'Neil PT, OCS, CSCS is a physical therapist with Magill and Gardner Physical Therapy in Scituate.  He can be reached directly at BrianOneilPT@gmail.com or (781)545-8114.