According to reporting from Popular Science, emergency rooms see more than ten thousand snow-shoveling injuries annually.
Much of that comes down to the fact that people underestimate just how strenuous the task is.
Dr. Neville Crick, a physical therapist interviewed by the magazine, explained that shoveling can push the heart rate close to what you’d expect during an intense workout.
For people who spend most of the year relatively sedentary, that sudden demand, combined with cold temperatures, can be a shock to the cardiovascular system.
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Muscle injuries are even more common. When people rush to clear a driveway before work, they tend to bend from the lower back, twist at the waist, or scoop heavy piles in one motion.
That combination quickly strains the back, shoulders, and core.
Smart techniques that reduce injury risk
One of the simplest ways to protect yourself is to treat snow removal as exercise rather than an errand.
A brief warm-up, marching in place, a few arm circles, or loosening the hips, gets blood flowing before you head outside.
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Once you start working, aim for slow, deliberate movements. Stand with your feet planted firmly in slip-resistant footwear, keep your back straight, and bend through the knees and hips when lifting.
Whenever possible, push the snow instead of picking it up. And if lifting is unavoidable, take smaller loads more often rather than heaving large, heavy piles.
Pivot your whole body when changing direction instead of twisting your torso. This alone can spare your oblique and lower-back muscles from unnecessary stress.
Pace yourself and know when to step back
Safety often comes down to pacing. Clearing two or three inches early on is safer than waiting for major accumulation.
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Cold weather reduces thirst, so drink water even if you don’t feel like it. Music can help you keep a steady rhythm, but avoid getting so into it that your technique slips.
And if the job feels overwhelming? Share the work or hire help. Snow may fall all at once, but clearing it safely is a slow, steady process.
Sources: Popular Science.
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