Snowy winters […] can come with health risks – especially for your joints. Your knees, shoulders, and lower back are particularly vulnerable during repetitive tasks like snow shoveling.
At Specialty Orthopaedics, we want to help you maintain your joint health all year round. With a few smart strategies, you can stay pain-free, even during the toughest winter storms.
Tips to Protect Your Joints When Shoveling Snow
Shoveling snow is a high-impact activity. Each lift and twist puts strain on your knees, hips, and shoulders. The cold weather can also make your joints feel less flexible. For older adults or those with arthritis, these factors increase the risk of discomfort or even serious injuries like sprains or tears.
Here are some easy ways to make shoveling safer for your joints and muscles
- Warm Up First: Start with light stretches to loosen up your muscles and joints. Focus on your legs, back, and arms to prepare for the physical effort.
- Use the Right Shovel: An ergonomic shovel can reduce the strain on your back and shoulders. Choose one with a lightweight design and a curved handle to help you push the snow instead of lifting it.
- Lift Safely: When lifting snow, bend your knees and keep your back straight. Use your legs to do the heavy lifting, not your back or arms. Avoid twisting your body while tossing snow – turn your whole body instead.
- Take Breaks: Shoveling can be exhausting, so stop every 15-20 minutes to rest. Overdoing it can increase the risk of injury.
- Dress Warmly: Wear layers and keep your joints warm with gloves and insulated pants. Warm joints are less likely to stiffen up during activity
The key to avoiding long-term problems with your joints is to be mindful and take good care of your body in every season. With these tips, you can safely tackle the snow this season.
