Shovelling Snow Done Right
Winter is back! Now we have to hope for the best and prepare for the worst. It’s not uncommon to anticipate a light drizzling, only to wake up to inches of a beautiful white sea of snow.
Much like all other opposing facts about snow and it’s maintenance, shovelling can be a great workout – or it can cause some painful damage if it’s not done right. From head and neck injuries, to spinal issues, to injured ankles; the snow can be just as treacherous as it can be fun if it’s not done right.
Shovelling after a storm doesn’t have to leave you injured or sore, here are a few pointers to ensure you are doing your best to remain injury free this winter:
Warm Up a Little: Like with any form of activity, you don’t want to start with cold, tight muscles. Have a stretch before going outside, go for a little walk before shovelling. It may tack on a few minutes to your activity but it will be worth preventing months of recovery from an injury.
Stay Hydrated: People often don’t realize how easy it is to become dehydrated in the cold winter months. Yes, sweating in the sun can quickly lead to dehydration. But the cold winter air can be very dry, and although you aren’t sweating as much as you would in the sun, you’ll still sweat and require refuelling your water supply.
Wear Layers: It’s one thing to go from the car to your front door in the cold air, it’s another to be outside for an extended period of time. Wearing layers can help your muscles to remain warm, and they can be easily removed if you start to overheat.
Wear Proper Footwear: Boots or shoes with solid treads will help reduce the chances of you slipping or falling.
Use a Lightweight Shovel: It’s easy to think a bigger shovel will cover more ground, thus making shovelling a faster process. But a bigger shovel just means more weight will be added. Shovelling (or pushing) smaller/lighter amounts of snow will reduce your chances of injury. And yes, there are ergonomically correct shovels you could purchase that have a curved handle to make the process easier on your body.
And when it comes down to it, posture is everything. The same rules apply for shovelling snow as does any heavy lifting. Bend at the knees, keep your back straight, and use your arms, knees and legs to do the actual lifting motion. Avoid twisting or turning when moving snow, and it’s always a good rule of thumb to push the snow rather than the “lift and throw”.
Have Fun and Be Safe!
Now that you’ve got all the tips and tricks, go out there and enjoy our winter safely. And if you happen to develop soreness or pain after a session of shovelling, make sure you visit us for ways to remain pain and injury free.
Winter Hike Safety
During the frigid winter months, people generally fall into two categories: People who avoid being outdoors at all costs and people who don’t let the cold stop them from spending time outdoors. For those of you who enjoy the cold, crisp air and beautiful snowy landscapes, this is for you. And, if you are not outdoorsy in the winter, this may inspire you to give a winter hike a chance.
Hiking is one of those outdoor activities that can be easy or strenuous. Either way, being comfortably outdoors and moving your body is good for you. The fresh air, sounds of nature, hills, rivers, and indirect sunlight are all great for your body and mind. To optimize this experience, you must be prepared and safe in order for the hike to be enjoyable.
Here are some tips for a safe and enjoyable hike:
Stretch your muscles. Make sure you stretch your muscles before you begin your hike. Preventing strains, sprains, and overworking cold muscles is the best way to avoid injuries!
Wear appropriate clothing. Hiking in the winter requires layers for warmth and moisture absorption. Your layers should be cotton instead of synthetic materials, as cotton remains breathable even when it is sweaty. You’ll also need slip-proof boots or spikes you can add to your boots to prevent slipping on ice, warm socks, mittens, a scarf, a hood or a hat, sunglasses, and sunscreen.
Footwear for hiking. Your winter hiking boots are different from your summer or fall hiking boots. In the winter, your boots should have an extra lining for warmth and an additional grip for anti-slippage. Slip-on ice grippers are popular as they can be attached to your boots to prevent falls and injuries. Walking poles can help you maintain your balance for extra slippery or hilly hikes.
Hike with a partner or in a group. Hiking in the winter can pose some added risks that are not present in less inclement weather. Having a partner or a group that can enjoy the surroundings with you and provides assistance if you slip and injure yourself is the best way to remain safe. Hikes are enjoyable, and the added safety of having friends around is a great choice.
Be aware of the potential for changing weather. The weather can change very quickly in the winter. Before you head out, check your weather app or the local forecast for signs of imminent snowfalls or ice storms. Light flurries can be a beautiful addition to every hike. Still, heavy snow can significantly reduce visibility and cover up footprints making you harder to find if you become lost.
Be aware of the time. In the winter, the days are much shorter, which means you may find it more challenging to find your way back earlier in the day. In addition, the temperature can drop significantly in the dark. It’s best to plan your hike with enough time to return to your car or cabin before nightfall.
With any outdoor activity, there is a chance of injury. However, there is a greater chance of improved mood, mobility, and strength. Remember to consult us about ensuring your spine and back are ready for that winter hike.