It’s winter in Canada. It’s cold and there’s snow and when there’s snow, there’s the inevitable task of shovelling.
Now to most seasoned Canadians knowing how to shovel is just as Canadian as knowing how to skate. There are some people, such as newcomers to Canada whose first exposure to a Canadian winter blast can be challenging to say the least.
When it comes to shovelling snow in Canada taking some simple precautions. It can save oneself from an injured back, a sore shoulder, a kink in their neck and a visit to your favourite physiotherapy clinic.
Knowing when to shovel:
This is something many people rarely think about when it comes to shovelling but is one of the best ways of avoiding injury. To many waiting until the snow stops falling would make sense and in most cases this is true especially when the snowfall is light. However when Environment Canada issues a weather warning expecting 10-20cm of snow, you may want to reconsider.
As a physiotherapist, it makes more sense to push instead of lift. Instinctively we all do this. It should be no different with snow shovelling. However, it is much easier to push a little snow instead of a ton of snow. So next time the weather calls for a major storm, perhaps consider breaking up your snow attack into two short sessions instead of one large session. It may save you time and effort in the long run.
Shovel tips:
Choose the right shovel: Not everyone has access to a snow blower so choosing the right shovel is a good investment. Experience has taught me that going cheap on a shovel means exactly one thing: you’ll be back at the store buying a better one. When it comes to investing in a shovel pricey isn’t always better.
Find the right size: One that is too large or too small for your body type. You’ll quickly find that your body will do some bad things to accommodate.
It should be light: If the shovel is too heavy, then the added weight of the snow will only increase your effort.
Know which type of shovel you need: A shovel that is designed to push is not a great for lifting and a shovel that’s designed to lift isn’t great at pushing. I find that a combination shovel that is wide enough to push and has a scoop with a little depth for lifting to be the best option. Pick one with a slightly curved shaft will help aid you with lifting.
It is also important to pay attention to what to wear:
Wear proper footwear: While people may think warmth, wearing proper footwear has little to do with keeping feet warm. It has to do with having footwear with proper treads for traction. Many injuries related to shovelling snow can be traced back to poor foot wear. It´s result in losing balance and falling or losing their footing and twisting their back
Use proper lifting mechanics: While it may seem like common knowledge, bending your knees and lifting with your legs is perhaps the best way to protect yourself when shovelling. Try and push as much snow out of the way as you can. Your legs are much more stronger than your arms and back when pushing. Only shovel and lift if you have to. When you have to lift, keep the shovel and snow in front of you and use your legs. Twisting and throwing may save time, but your body notably your back and shoulders may tell you otherwise later on.
Ultimately shovelling snow in Canada is a necessity whether we like it or not. Taken in context, it can be seen as getting some good unexpected exercise and it shouldn’t be stressful.
Shovelling snow safely and avoiding injury is as easy as just being smart about it. However, if you feel pain shovelling, it is recommended that you seek a healthcare professional as soon as possible. Small untreated pains can evolve into cronical pains.
If you are in Milton, Ontario, talk now with our physiotherapists team. Click the button below to book an appointment or give us a call – 905 864.8181