Snow shoveling tips this winter
BeeHealthy

We're in the thick of snow shoveling season already, and chances are, there are few people in this region who are "first timers" at the job.

However, even people who have been shoveling their way out for decades can be risking serious injury by not taking some very necessary precautions.

"As much as it's a necessary chore, snow shoveling is also an exercise - and a strenuous one," says Peter Harris, the department supervisor of Physical Therapy for Lifetime Health Medical Group. "Shoveling incorrectly can put people at great risk for back injuries, among others."

Harris offers the following advice when you must shovel. •Pick the right shovel. Although many shovels on the store shelves look like they'll help you get the job done faster with their mammoth scoops, the right shovel is really the shovel that's small enough to scoop only the amount of snow, by weight, that a person can lift.

•Warm up. Just like any exercise, snow shoveling is best not done on cold muscles. Walk around your house or march in place before you go out.

•Be bundled. Layer clothing with a hat or earmuffs, a scarf and coat and gloves, and then remove layers as you start to sweat.

•Wear sensible, sturdy boots designed for winter wear to shovel. Avoid wearing dress shoes or heels that do not provide proper protection or traction.

•Lift with your knees and throw straight. Many people know to lift with their legs, but then they twist to throw the snow off to the side, and the twisting is where the back injury is most likely to occur. It's actually best to position yourself so you're lifting and throwing the snow straight in front of you (so, for example, work perpendicular to the driveway and throw into the lawn straight in front of you.)

•Push if you can. Better than throwing forward is pushing forward. If you are working in a space where you can, push the snow off the area with the shovel rather than lifting and throwing at all.

•Pivot. If you can't position yourself so you can push or throw forward (a sidewalk, for example), pivot on your feet to face the place you want to leave the snow and then throw it forward. Don't twist from the waist.

•Practice good body mechanics. Keep your arms and elbows as close to your body as possible. Bend at the knees when scooping the snow while keeping your lower back straight. Try not to throw the snow farther than you can comfortably handle. "Overthrowing" could potentially predispose you to injury.

•Know when to say when. Don't push through pain when shoveling. If you are sore after shoveling, Harris advises ice for the pain. Despite the fact that you've been out in the cold, ice can help reduce inflammation and a heat pack or wrap will actually increase it. It is a good idea to let your body warm up to room temperature before applying ice. He also advises resting that day and checking with your doctor to see if you can take an anti-inflammatory medication such as Aleve or Motrin.

•If the soreness doesn't go away in two days, definitely see a doctor. Pain shouldn't last more than two days, and it never hurts to see the doctor just to be sure, said Harris.

In most cases, patients can see a physical therapist without a prescription from their primary care doctor. Lifetime Health Medical Group offers physical therapy at three locations: the Empire Drive Health Center, Millersport Physical Therapy and the Mosher Health Center. For more information, or to make a physical therapy appointment, call 716/668-9765, extension 5025. Also visit www.lifetimehealth.org for more information.