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| Pace yourself, advises Phil Campagne, professor of kinesiology. (Nick Pearce Photo) |
With the amount of white stuff we’ve got this winter, Nova Scotians are starting to think of ourselves as “snow shoveling experts.” But are we really?
Statistics speak volumes about our relationship with our cold, yet oh-so-fluffy, friend. Each year, shoveling and snow-blower injuries result in more than 100,000 serious emergency room visits in North America. Clearly, we have some room for improvement.
According to Jill Robertson, a physiotherapist at Young Kempt Physiotherapy and a lecturer at Dal’s School of Physiotherapy, winter business is booming. “Many of our clients are here due to snow-shoveling related injuries. We usually see patients who have had a previous injury or strain which has been aggravated by snow shoveling.”
Ms. Robertson’s advice to prevent injury is simple—don’t rush the job. “Take your time and try to enjoy the activity, rather than trying to move as much snow as quickly as possible,” she says. She even suggests adding some music to our snow shoveling routine.
The problem as Ms. Robertson sees it is that most people underestimate the energy being exerted and the impact that shoveling has on our bodies. “We think of snow as light and fluffy. But we forget to consider the weight of the shovel and the number of times that we repeat a particular rotating motion. It’s like lifting and throwing a five-to-10 pound bag of potatoes 100 times.”
So, the bad news is that we may not the experts. The good news—we have access to some people who really know their way around a snow shovel. Phil Campagna, professor of kinesiology at Dalhousie, has some great advice.
According to Dr. Campagna, we should approach show shoveling like we approach exercise: warm up, use appropriate equipment, use proper techniques, wear appropriate clothing, and pace yourself. Here are his top five tips:
- Warm up for at least five minutes before starting to shovel. This could be as simple as walking around or doing some shoulder rolls and stretches. “We warm up when we exercise and show shoveling is definitely exercise.”
- Choosing the proper shovel is key. Many people use a larger shovel to move more snow quickly, but Dr. Campagna suggests using a smaller, lightweight shovel. He uses an “S” shaped shovel that minimizes flexing of the spine.
- Focus on technique. Dr. Campagna stresses the importance of pushing, rather than lifting, the snow. But if you lift, do it properly: “Bend your knees, step in the direction that you are shoveling, and don’t forget to breathe. You should never feel winded or short of breath. If you do, take a break.”
- Wear layers of clothing and stay warm. “Often, people wear the appropriate jacket, hats and mittens but don’t consider their footwear,” he says. “The proper footwear is extremely important since many injuries are caused by slips and falls.”
- Pace yourself. Shoveling can cause a person’s heart rate to go up quickly so Dr. Campagna suggests working in short bursts and taking breaks as required. He also suggests shoveling while it’s snowing. “I start shoveling in the middle of a storm when the snow is less dense and not packed down. People think I’m crazy but it breaks up the work.”
So, now that you know the pitfalls, you should get the proper tools and be ready to tackle even the largest snow banks. Happy shoveling.