Now that winter has finally arrived, many of us will have to face an enemy: the shovel. If you have to shovel, be careful. Shovelling is a demanding exercise for both the cardiovascular and muscular systems.Listen to the weather forecast so you can get up early enough to shovel.Otherwise, you’ll be in a hurry and won’t take the time, which could result in injury. Shovelling can cause injuries to the muscles between the shoulder blades, in the upper C, lower back, buttocks and legs.It’s important to warm up before you start shovelling. Allow between 5-10 minutes for a warm-up, which should include walking on the spot, up and down steps, bending the trunk to both sides and leaning forward at the waist. Follow up with gentle stretches of the shoulders, arms and legs. It’s often to your advantage to hire someone to shovel for you. Not only do you allow a student to earn money, you also protect your back (and save money on chiropractic care!). It’s also a good idea to use a plow or snowblower. If you have to shovel, it’s important to choose an appropriate shovel. It should be light and not have too wide a blade.Otherwise, you’ll be shovelling too much snow, which can lead to injury. Shovels with ergonomic handles are now available, and the shovel should be long enough so that you don’t have to bend over.
When shovelling, push the snow in front of you, without lifting or throwing it. Twisting should be avoided at all costs, as this causes incredible stress on the back and can lead to herniated discs. Move your feet in the same direction as your back. Bend your knees and let your legs and arms do the work. Your back should remain straight. It’s best not to wait until the storm is over, but rather to shovel 2-3 times to prevent the snow from accumulating too much.
Stop if you experience chest pain, fatigue or shortness of breath. You may need immediate medical assistance. If your muscles are sore after shovelling, apply ice to the affected area for 10-15 minutes, then remove it for a few hours. Do not use heat, as this will aggravate the inflammation caused by the muscle stretch. Never apply ice before shovelling.
Take frequent breaks to relieve muscle strain. This is particularly important when the snow is wet and heavy.Remember, shovelling is not a race! And since we’ll be shoveling for the next few months, why not see it as a great family activity. Instead of being a chore we want to avoid, shovelling is a perfect opportunity to get together as a family, in the great outdoors and get moving! Be careful, but above all, have fun!
