How to Shovel Snow Safely and Prevent Injuries

Safe Snow Shoveling Techniques

Snow shoveling is a demanding physical activity that requires proper preparation and technique to avoid injury. Before heading out with your shovel, it's essential to warm up the key muscle groups, including biceps, deltoids, rotator cuff, forearm, and parascapular muscles. Simple warm-up exercises should include arm circles, pendulums, and stretches for the forearms and upper trapezius.

Proper Posture

‍Maintain correct posture while shoveling by:

• Keeping your body upright
• Head lifted
• Shoulders back
• Avoiding forward hunching

This positioning prevents rotator cuff impingement and reduces strain on your neck and upper back, while maximizing mechanical advantage and energy efficiency.

Driveway and Walkway Clearing

When tackling heavier snow removal, your core and trunk muscles become crucial players. The work engages multiple muscle groups, including obliques, glutes, hip rotators, and lumbar extensors. To prevent injury:

• Always squat and bend at the knees
• Maintain a flat back while lifting
• Never bend from the waist
• Keep the load close to your body

Winter Sports Preparation

Skiing and SnowboardingPrepare your body for winter sports by strengthening:

• Knees and hamstrings
• Calves and back
• Shoulders and arms
• Hip rotators

Incorporate exercises such as:

• Trunk rotation stretches
• Light dumbbell workouts
• Squats with light barbells
• Knee-to-chest exercises

Snowboarders face unique challenges similar to gymnastics, with movements involving torso twists, hip rotations, and high-impact landings. Regular warm-up routines, either at home or with a professional, are essential for maintaining fitness and preventing injuries throughout the winter season.

Kyle Branday, MSP/CDN, is a licensed physical therapist and partner at Amity Physical Therapy, founded 20 years ago by Michel Dow MSPT and CEO/Director. The practice has offices in Woodbridge, Hamden, Milford, Wallingford and Branford. Branday is a graduate of Quinnipiac University with his Masters in Physical Therapy.  He works with patients of all ages and ability levels, treating high level athletes with fractures and sprains to gait and balance dysfunction in the elderly. He can be reached at 203-389-4593, or visit www.amitypt.com