Every year, Emergency Departments across Canada will see patients with injuries sustained while shovelling snow. A study published in the Canadian Medical Association Journal found that heavy snowfall is associated with a 16 per cent increase in the risk of hospital admissions for heart attacks among men. We asked Rajesh, a physiotherapist at Mackenzie Health, for his tips on how to stay safe this winter season:
- Warm-up and keep your heart safe
Shovelling snow can be a strenuous activity, especially if you are not used to physical exertion. When you step out into the cold, your blood vessels constrict to regulate your body temperature. As you push and lift snow, your heart works harder to adapt to the increased demand for blood supply, which can put you at a higher risk for heart attack. It’s essential to warm up for at least 10-15 minutes before taking on this chore. Cardiovascular warm-up exercises can range from a brisk walk for 10 minutes, a few trips up and down the stairs or even 15 minutes on the treadmill.
- Stretch your muscles:
Gentle stretches should also be part of your warm-up routine. They help reduce the risk of muscle strain and serve as an excellent stress reliever. So, don't rush through them! Take the time to stretch your lower back, arms and legs, particularly your hamstrings and hip flexors.
- Avoid low back strain:
Preventing back injuries while shovelling is crucial. Here’s Rajesh’s advice:
1) Lift with your legs. Keep your back straight and bend your knees to lift the snow. Use the strength of your gluteal (buttocks) and leg muscles to handle the weight, avoiding strain on your lower back.
2) Don't get too ambitious. Don’t overfill the shovel. It’s much safer to work with lighter loads and repeat the action than lifting heavy loads of snow.
3) Push, don’t throw. Push small loads of snow to the side rather than throwing them onto a pile.
4) Avoid twisting movements. Do not rotate your lower back and avoid turning your torso when lifting and throwing snow.
- Be ready for emergencies
Always keep your cell phone with you, so it’s readily available if you need it.
