Moveo Sports and Manual Physiotherapy

Orléans Physiotherapy Clinic on St Joseph Blvd

Snow? No problem! Tips to Keep You Safe During Shovelling Season.

snow shoveling in Orléans

Ottawa is known to have significant snowfalls and having Winter last quite a few months.  In rehabilitation settings, we do see some injuries resulting from poor ergonomics when shoveling.  In preparation for this Winter, the Moveo team would like to share some helpful tips to ensure your safety and avoid injuries while keeping your driveway clean.

Pacing

  • Shoveling requires a multi-system approach, as we are soliciting our cardiovascular system in combination with our musculoskeletal system.  We suggest taking breaks to lower your heart rate and give your muscles and joints a break.
  • If the forecast calls for a long storm, you may want to shovel a few times throughout the day to avoid having to shovel a large amount of snow at a time.

Using Proper Equipment

  • There are different types of shovels that you can purchase.  Some of them come with handles closer to your body that can facilitate the lifting
  • Some shovels are very large and require more work to release the snow.  It’s better to carry a smaller amount of snow, especially when it is heavy than to use a larger one that requires more effort to push. 
  • If there is some ice beneath the snow, try using some anti-slip covers for your boots.  This will give you a more stable base of support when pushing and lifting the snow.

Mechanical Loading and Proper Ergonomics

  • When pushing snow off, make sure you stay close to your shovel, as this gives you more power and decreases the risks of injury.
  • Avoid twisting your trunk when pushing the snow.  Instead, push forward without rotating your trunk.
  • Use your whole body to do the work.  Bend from the hips and knees, use your core and trunk and do the least amount of work with your upper extremities.

Addressing Muscle Imbalances

  • A proper way to avoid injuries is to address them before they happen!  It would be good to discuss with your health care professional if you have the need to revise your core and scapular/shoulder girdle exercise program.  A strong core and proper mechanics of the shoulder girdle may help with the repetitive load of shoveling.

These are tips we like to share with our patients when we go through our initial assessment and further through our treatment plan.  This is all part of educating and empowering our patients regarding their injury and the rehabilitation process.

We hope you found these tips useful!  If you require any additional information, we suggest consulting your trusted Orléans physiotherapist.

Happy shoveling!

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