Snow Shoveling Injuries: Try Physical Therapy First for Prevention and Treatment
For many of us, we were hoping for a mild winter, like last year when we received under an inch of snow for the whole winter season. We have already eclipsed that total with had our first significant snowfall mandating that many of us to shovel snow. Unfortunately, with snow removal, many individuals will sustain an injury. Most of those injuries will end up being treated by physical therapists. Many do not realize that You can be seen by a doctor of physical therapy without a physician’s prescription first through direct access. Your physical therapist will take a thorough history and perform an extensive exam to determine if you are appropriate for physical therapy and begin treating your pain and limited function immediately. Studies show that seeing a physical therapist first through direct access can: improve musculoskeletal pain faster, reduce or remove the need for some types of musculoskeletal surgery, reduce opioid use, improve patient satisfaction, reduce expensive medical testing, and help patients get needed treatment faster. (Physical Therapy, 2017)
For example, the cost associated with early referrals to your doctor of physical therapy for low back pain was 50% less expensive than for those not receiving physical therapy at all. If low back patients are seen in physical therapy within three days of the onset of low back pain, it will save the US economy >$7.2 billion per year. (Physical therapy, 2018)
Physical therapists can also help prevent snow shoveling injuries. On average, 11,500 people have treated at the emergency rooms each year for snow shoveling related injuries. Seventy-four percent of snow removal injuries are related to muscle, ligament, or joint in the shoulders, arms, back, hips, or knees. Of those, low back pain is most common, representing 54% of all snow removal injuries. Slip and falls because of ice or snow cause 20% of the injuries and can lead to fractures, dislocation, and other soft tissue injuries. (Center for Injury and Research and Policy, 2011).
Preventing snow shoveling injury starts with the shovel. A shovel with a long pole that is curved can decrease the amount of bending needed leading
to a lower risk of injury. Newer shovels are typically made with lighter materials such as plastic or lightweight aluminum, which reduces the lifting loads. Before beginning shoveling, it is critical, to begin with, a light warm-up to ramp up the neurological and circulatory systems. Slip-resistant shoes can reduce the likelihood of a slip and fall injury.
When removing snow, push versus lift. Pushing snow to one side rather than lifting it uses the larger muscle groups of the hips and legs while maintaining proper body alignment creating better momentum to move the snow. Don’t overdo it, it would be better to go out multiple times for short bouts than to lift heavy amounts of snow for a more extended period.
If you have to lift the snow, use the following ergonomics techniques:
1. Face towards the snow you intend to lift. The shoulders and hips should be square to snow.
2. Grip the shovel with one hand as close to the blade as comfortably possible and the other hand on the handle.
3. Bend at the hips and push the chest out, creating the backward curve in your low back (lordosis).
4. Bend your knees and lift with the leg muscles, keeping your back straight.
5. Keep the load light, do not lift too heavy a pile of snow.
6. Keep the shovel close to your body at your center of gravity.
7. Avoid twisting the back to dump or throw the snow.
8. Pivot your whole body to and face the direction you want to dump the snow.
9. Walk to the new location to deposit the snow rather than reaching or tossing the snow.
10. Always take your time and be careful with each step you take to avoid slip and fall.
If you adhere to the above precautions, snow removal can be done effectively while reducing the risk of injury. If you do have a snow shoveling or other snow-related injury, we are here to help you. We at Mishock Physical Therapy and Associates can be your first stop for any aches, pains, or injuries that impair your quality of life. We can help!
If pain limits you from doing the activities you enjoy, give Mishock Physical Therapy a call for a Free Phone Consultation at (610)327-2600 or email your questions to john. mishock@mishockpt.com. Visit our website to read more physical therapy related articles, learn more about our treatment philosophy, our physical therapy staff, and our 6 convenient locations in Gilbertsville, Skippack, Barto, Phoenixville, Pottstown, Limerick, and Steiner Medical at www.mishockpt.com. Our mission is to exceed the expectations of our patients by providing excellence in care and service. We are here to serve you!
Dr. Mishock is one of only a few clinicians with doctorate-level degrees in both physical therapy and chiropractic in the state of Pennsylvania. He uses the combination of the two to help his patients. He has also authored two books; “Fundamental Training Principles: Essential Knowledge for Building the Elite Athlete”, “The Rubber Arm; Using Science to Increase Pitch Control, Improve Velocity, and Prevent Elbow and Shoulder Injury” both can be bought on Amazon.
Visit our website to read more physical therapy related articles, learn more about our treatment philosophy, our physical therapy staff, and our 7 convenient locations in Gilbertsville*, Skippack, Barto, Phoenixville*, Limerick*, Pottstown, and Steiner Medical at www.mishockpt.com.