The promise of a snowfall often comes with the responsibility of snow removal. While shoveling snow is a common winter chore, it’s essential to approach it with caution to prevent orthopedic injuries. Here are some snow shoveling techniques that can help you maintain a clear pathway while keeping your joints safe and sound.

1. Warm-Up Before You Shovel: Before diving into the task of shoveling, take a few minutes to warm up your muscles. Performing gentle stretches for your back, shoulders, and legs helps to increase blood flow and flexibility. This helps prepare your body for the physical activity ahead, reducing the risk of strains and injuries.
2. Choose the Right Shovel: Selecting the appropriate shovel can make a significant difference in preventing orthopedic issues. You should opt for a lightweight, ergonomically designed shovel with a curved handle to minimize strain on your back. Consider using a lighter-weight plastic shovel instead of a metal one to help decrease the weight being lifted. Additionally, ensure the shovel’s blade is sharp to make the chore more efficient and less demanding on your muscles.
3. Lift with Your Legs: One of the most common mistakes people make while shoveling is using their back to lift heavy snow. Instead, bend at your knees, keeping your back straight, and use the strength of your leg muscles to lift the snow. This technique places less stress on your spine and reduces the risk of back injuries.
4. Pace Yourself: Shoveling snow can be a strenuous activity, so it’s important to pace yourself. Take regular breaks to rest and rehydrate, especially during heavy snowfall. Listen to your body—if you feel fatigued or experience discomfort, take a break to avoid overexertion.
5. Push, Don’t Throw: When moving snow, consider pushing it to the side rather than lifting and throwing it. Pushing puts less strain on your back and shoulders, and it can be a more efficient strategy for clearing large areas. If you need to throw the snow, pivot your entire body instead of twisting at the waist to protect your spine.
6. Be Mindful of Your Posture: Maintain good posture while shoveling. Stand with your feet hip-width apart, keep your back straight, and avoid unnecessary twisting. Engage your core muscles to provide additional support to your spine.
7. Snow Removal in Layers: If there is a substantial amount of snow, consider shoveling periodically throughout the storm to avoid having to move large amounts of snow at once. This approach is less physically demanding and reduces the risk of overexertion.

Try to shovel snow shortly after it falls, when it’s lighter and fluffier. The longer snow stays on the ground, the wetter it can become. Wet snow is heavier and harder to move.

Snow shoveling can be a necessary but potentially risky winter activity. By incorporating these techniques into your snow removal routine, you can help safeguard your joints and minimize the risk of orthopedic injuries. Stay warm, stay safe, and keep those pathways clear!