The snow has fallen—rather heavily. Many people may have experienced a bit of pain after shoveling the snow. Most of us don’t prepare our bodies for the winter sport of snow shoveling. Much like athletic sports or exercise, our bodies need to be conditioned and ready for the aerobic activity known as “snow shoveling”. If our body is not ready for this chore then we might experience muscle spasms, sprains, strains, and other back injuries.
There is never a better time to start preparing than right now. Here are some tips that will help you continue through the remainder of this season and get you ready for next year.
1. Exercise—begin now to get your body ready for the physical demands that snow shoveling requires. Continue that exercise program throughout the year.
2. Give yourself time—by listening to weather forecasts you can plan to rise early and have time shovel before leaving for work. By rushing you are positioning yourself for an injury. If you shovel when there is less snow it takes less time and is less hard on your body.
3. Warm-up—warm muscles are more ready for exercise and activity and are less likely to sustain injuries. By doing jumping jacks, marching in place, etc. and stretching before going out to shovel will help prepare your body.
4. Wear appropriate clothing—wearing layers allows you to take off what you may need as your body warms up. Wearing a hat and gloves will help to conserve heat. By wearing a scarf or mask you will also help conserve heat by not breathing in cold air.
5. Push rather than lift—when possible push the snow straight ahead of you. Lifting increases the possibility of injury. If you do lift it, don’t throw it. Instead walk it to the snow bank. Try to avoid twisting and turning motions. When lifting use your legs by bending your knees. Allow your arms and legs to do the work, not your back.
6. Use and ergonomic shovel—this will reduce the risk of injury.
7. Take frequent breaks—this will take some of the strain off your muscles. When your body is fatigued it is only inviting injury.
8. Pay attention to your body’s communication—be aware of signs that your body has had enough. If you begin to feel chest pain, get excessively tired, or have shortness of breath, you may need professional care. If you begin to feel sore after shoveling, apply ice to the affected area for 20 minutes, then remove it for a full 60 minutes. Repeat as often as you may need for the next couple of days. By taking 1000 mg of vitamin C before shoveling you may reduce the amount of muscle soreness felt.
Of course, the best way to remove snow with less risk of injury is by using a snow blower. Thank heavens for modern technology.
There is never a better time to start preparing than right now. Here are some tips that will help you continue through the remainder of this season and get you ready for next year.
1. Exercise—begin now to get your body ready for the physical demands that snow shoveling requires. Continue that exercise program throughout the year.
2. Give yourself time—by listening to weather forecasts you can plan to rise early and have time shovel before leaving for work. By rushing you are positioning yourself for an injury. If you shovel when there is less snow it takes less time and is less hard on your body.
3. Warm-up—warm muscles are more ready for exercise and activity and are less likely to sustain injuries. By doing jumping jacks, marching in place, etc. and stretching before going out to shovel will help prepare your body.
4. Wear appropriate clothing—wearing layers allows you to take off what you may need as your body warms up. Wearing a hat and gloves will help to conserve heat. By wearing a scarf or mask you will also help conserve heat by not breathing in cold air.
5. Push rather than lift—when possible push the snow straight ahead of you. Lifting increases the possibility of injury. If you do lift it, don’t throw it. Instead walk it to the snow bank. Try to avoid twisting and turning motions. When lifting use your legs by bending your knees. Allow your arms and legs to do the work, not your back.
6. Use and ergonomic shovel—this will reduce the risk of injury.
7. Take frequent breaks—this will take some of the strain off your muscles. When your body is fatigued it is only inviting injury.
8. Pay attention to your body’s communication—be aware of signs that your body has had enough. If you begin to feel chest pain, get excessively tired, or have shortness of breath, you may need professional care. If you begin to feel sore after shoveling, apply ice to the affected area for 20 minutes, then remove it for a full 60 minutes. Repeat as often as you may need for the next couple of days. By taking 1000 mg of vitamin C before shoveling you may reduce the amount of muscle soreness felt.
Of course, the best way to remove snow with less risk of injury is by using a snow blower. Thank heavens for modern technology.
No comments:
Post a Comment