A Physical Therapist's Guide to Snow Shoveling Safety

Hello, everyone!

As a physical therapist, I’m here to share some important tips about snow shoveling. It’s a common winter chore, but if not done properly, it can lead to some aches, pains, and or injuries. So, let’s dive in!

Choosing the Right Shovel:

The first step to safe snow shoveling is choosing the right shovel. Look for one with a curved handle. This can help you keep your back straighter while shoveling.

Also, a smaller blade will require you to lift less snow, reducing the strain on your body.

Warm-Up Exercises:

Before you start shoveling, it’s important to warm up your body.

Try marching in place or walking for a few minutes.

Follow this with gentle stretching exercises for your back, arms, and legs to prepare them for the activity ahead. 

Your Physical Therapist can help you identify any specific stretches or areas to stretch that would benefit you most.

Proper Lifting Techniques:

When you’re shoveling, remember to lift with your legs and not your back.

Stand with your feet hip-width apart for balance and keep the shovel close to your body. Bend from the knees, not the back, and tighten your stomach muscles and buttocks as you lift the snow. Avoid twisting movements. If you need to move the snow to one side, reposition your feet to face the direction the snow will be going.

Potential Risks and Injuries:

Improper snow shoveling can lead to various injuries. These include strains and sprains, particularly in the back and shoulders. In severe cases, it can cause heart-related illnesses like heart attacks.

Remember, it’s a strenuous activity that raises your heart rate and blood pressure. Always listen to your body and stop if you feel pain or discomfort.

Watch for Overexertion:

Overexertion is a serious concern when shoveling snow. Be sure to take frequent breaks and drink plenty of water. If you feel any signs of overexertion, such as dizziness, sweating excessively, or shortness of breath, stop shoveling immediately and seek medical attention.

Conclusion:

Snow shoveling is a necessary part of winter for many of us, but it’s important to do it safely. By choosing the right shovel, warming up, using proper lifting techniques, understanding the risks, and watching for overexertion, you can keep yourself safe this winter season.

If you have any questions, please contact your physical therapist for further guidance.

Stay safe and warm out there!

Winter Safety in Industry: Navigating Cold Conditions with Confidence

As the temperature drops, it’s important to be reminded of best practices to stay safe (and warm). The following tips should always be top of mind:

1. Good Things Have Layers: Lasagna. Tiramisu. Employees who aren’t cold. Dressing in layers allows you to trap heat easily while providing you the ability to adjust clothing as needed. Start with a moisture-wicking layer (synthetic or polypropylene, not cotton!) to avoid your body cooling down due to sweat. Then add a light insulating layer (light fleece or long-sleeve shirt) to retain heat and, if needed, a heavier fleece to trap the heat and keep you warm. Choose layers that are compliant with your employer and allow the movement needed for work. A wind/waterproof layer can be added to increase protection during outdoor tasks.

2. Put Your Best Foot Forward: Good traction is key for navigating winter conditions. Invest in non-slip, insulated boots to prevent slips and falls on icy surfaces as well as to keep your feet warm. We chose the word invest deliberately, as well-made footwear will generate benefits. Avoid a tight fit that restricts circulation and movement. What’s inside of your boots is important as well. We recommend a two-layer sock system for cold conditions. Again, lose the cotton and opt for a thin polypropylene sock with a wool sock over top. The first layer allows moisture to be wicked from the feet, and wool stays warm even when wet from snow or sweat.

3. Have a Nice Trip, and See You Next Fall: This is not breaking news, but we’ll shout it out nonetheless: SNOW & ICE CREATE HAZARDS! Slips trips, and falls—the most common of workplace injuries—increase dramatically during winter months. To prevent such occurrences, along with the pain and embarrassment that often accompany them, snow and ice should be cleared from all walking surfaces. Salt and deicer should be used as quickly as possible for the best results. If walking on snow or ice is unavoidable, take shorter steps and walk slower to improve reaction time to traction changes.

4. I Don’t Feel Thirsty: Yes, but you still need to hydrate. During the winter season, it is not uncommon to feel like we need to consume less fluids. This can be perceived by less perspiration and decreased feelings of thirst. However, we are still losing fluids through respiration, sweat, and urination even in cold weather. Proper hydration is crucial to ensure our bodies can generate enough heat to maintain a healthy body temperature. Drink water regularly throughout the day even if you don’t feel thirsty. Decrease the intake of beverages with high concentrations of alcohol and caffeine as those can contribute to dehydration.

5. Communication Matters: Report any safety concerns promptly to ensure a quick and effective response to potential hazards and decrease the risk of injury. Enough said, right?

By following these safety guidelines, we can ensure a safe environment for everyone. Stay vigilant, stay warm, and let's navigate this winter season with caution and care.

All this being said, accidents do happen, and know Advanced Physical Therapy & Sports Medicine is here when you need us!

Winter Fall Safety (For Your Hands!)

Peg Hau, OT, MHS, CHT

Winter is a wonderful time for outdoor fun; but it can also be a time for falls and wrist injuries.  A fall on an outstretched hand can occur while walking on ice and snow to even the most cautious person.  There are a variety of wrist injuries that can occur from a spontaneous fall on an outstretched hand.  These injuries are sometimes termed FOOSH (fall on an outstretched hand) injuries.

One of the most common and well known FOOSH injuries is the distal radius fracture.  A fractured distal radius may cause pain, swelling, bruising and tenderness, and, in some cases, the wrist may look abnormal or even out of place.   Other symptoms can include numbness and tingling in the fingers, or the inability to bend or straighten the fingers.  As a Certified Hand Therapist at Advanced Physical Therapy & Sports Medicine, I probably see one distal radius fracture per week during the winter months, and sometimes more than that.

If a FOOSH injury occurs, a doctor may need to evaluate the wrist, and if they suspect that the radius is fractured, an X-ray of the forearm, wrist, and hand will be taken. If the doctor determines there is a fracture of the distal radius, a decision will be made regarding how to treat the break. Some fractures will require simple immobilization in a cast; others may require surgery to realign the bone.

The hand therapists at Advanced Physical Therapy & Sports Medicine work closely with the doctor to discuss when a patient is ready to begin moving the wrist after immobilization or surgery, and progressing functional use at home, work or school.   We also educate and instruct the patient on how to reduce swelling and pain while the fracture heals. For protection, we might also make an orthosis or protective splint to help support the wrist while it continues to heal. When it is safe, exercises that will help move and strengthen the fingers, wrist and forearm will be started.

A single blind randomized clinical trial completed in 2016 found that a supervised PT program is effective in the short and medium term, showing a clinically and statistically significant increase in function. This treatment also reduces pain and improves wrist ROM compared with a HEP in patients older than 60 years with distal radius fracture. For the patient, this would mean a faster return to every-day activities including work, home activities, and life!  Sounds like a win to me!

The hand therapists at Advanced Physical Therapy are located at the Appleton, Green Bay and Marinette clinics.  Please contact them with any questions or to schedule an appointment.

H. Gutiérrez-Espinoza et al. Supervised physical therapy vs home exercise program for patients with distal radius fracture: A single-blind randomized clinical study. Journal of Hand Therapy 30 (2017) 242e252.