Shoveling Snow… Not So Bad?

Shoveling snow is a fact of life for many, especially for us here in Atlantic Canada, and let’s be honest…it sucks! There’s a risk of injury, it takes time, it’s cold, expensive, dangerous. But there are actually some benefits too. Here we talk about the pros and cons of shoveling snow, and some free tips on how to prevent injuries while shoveling snow.

Some of the benefits of shoveling snow include:

Cardiovascular & Strength training: Shoveling snow can provide a cardiovascular workout, as it involves repetitive, rhythmic movements that can increase your heart rate and boost blood flow. Shoveling snow requires the use of various muscle groups, including the abdominals, arms, shoulders, and legs, providing a full-body strength training workout.

Fat Loss: Shoveling snow can be a high-intensity activity, and depending on the intensity and duration of the activity, it can burn a significant number of calories. 30 minutes of moderate shoveling burns up to 200 calories!

Stress relief: Believe it or not shoveling snow can be a good way to release tension and stress, as it allows you to engage in physical activity and clear your mind. Studies show that being outside and doing regular activity is a great way to manage stress. Shoveling your car out while you’re late for work and the snowplow drives by for the third time? Maybe not.

Unfortunately shoveling can be one of the most dangerous activities we regularly do. According to multiple studies, heart attack rates increase after a snowfall of 20cm or more. This isn’t because of the shovel or the snow, it’s because people aren’t prepared!

Exercise can help you prepare for shoveling snow by strengthening the muscles and improving your cardiovascular endurance. Here are a few ways in which exercise can help you with shoveling snow:

Strengthen your muscles: Engaging in strength training exercises can help to strengthen the muscles that are used while shoveling snow, such as the core, arms, shoulders, and legs. This can help to improve your ability to lift and move heavy snow and reduce the risk of muscle strains and sprains.

Improve cardiovascular endurance: Engaging in cardiovascular exercises, such as walking, running, or cycling, can help to improve your endurance and increase your heart and lung capacity. This can help you to maintain the physical demands of shoveling snow for longer periods of time.

Improve balance and coordination: Engaging in balance and coordination exercises, such as corrective exercise, can help to improve your balance and coordination, which can help to reduce the risk of falls and slips while shoveling snow.

Stretch and warm up: Engaging in stretching and warm-up exercises can help to improve your flexibility and prepare your muscles for the physical demands of shoveling snow.

It is important to consult with a healthcare professional or personal trainer before starting any new exercise program, particularly if you have underlying health conditions or injuries. They will be able to assess your fitness level and recommend appropriate exercises to help you prepare for shoveling snow.

It is also important to use proper technique when shoveling snow to avoid injury and to start slowly and gradually.

Some common injuries that can occur while shoveling snow include:

Strains and sprains: Shoveling snow can put a lot of strain on the muscles of the back, shoulders, and arms, leading to muscle strains and sprains. Specifically Quadratus Lumborum (Low back muscle that lifts your hip, often strained when you slip and your body tries to stabilize), Spinal Erectors (Stabilizing muscles on the side of your spine) and ligament sprains in the wrists and shoulder from the action of shoveling heavy snow.

Fractures: If you slip or fall while shoveling snow, you may be at risk of sustaining a fracture, particularly in the wrist, arm, or leg.

Heart Problems: Shoveling snow can be physically demanding, and if you have underlying heart conditions, it may increase your risk of a heart attack, stroke or other serious injury

To reduce the risk of injury while shoveling snow, it is important to use proper technique, such as lifting with your legs rather than your back, and to take frequent breaks to stretch, mobilize and rest. It is also important to use a shovel that is the appropriate size and weight for your body, and to dress appropriately in warm, waterproof clothing. If you have underlying health conditions or are unsure about your ability to shovel snow safely, it is recommended to speak with a healthcare professional before attempting to shovel snow.

Shoveling snow involves a variety of muscle groups and we suggest utilizing one of the following warm ups for each body part group:

Core muscles: Shoveling snow requires core stability to maintain proper posture and control the movement of the shovel.

Here are a few exercises you can use to warm up your core muscles:

Plank: Hold a plank position for 30 seconds to 1 minute. To do a plank, start in a push-up position with your hands directly under your shoulders and your body in a straight line from head to toe. Hold this position while keeping your core muscles engaged.

Side plank: Hold a side plank position for 30 seconds to 1 minute on each side. To do a side plank, lie on your side with your elbow directly under your shoulder and your feet stacked on top of each other. Lift your hips off the ground and hold this position while keeping your core muscles engaged.

Bird dog: Start on your hands and knees with your hands directly under your shoulders and your knees directly under your hips. Engage your core muscles and extend one arm and the opposite leg straight out, holding for a few seconds before returning to the starting position. Repeat on the other side. Do 10-15 reps on each side.

Russian twist: Sit on the ground with your knees bent and your feet flat on the ground. Lean back slightly and lift your feet off the ground. Engage your core muscles and rotate your upper body from side to side, touching your fingertips to the ground on either side of your body. Do 10-15 reps on each side.

Upper body muscles: Shoveling requires strength and endurance in the muscles of the shoulders, arms, and back. The biceps, triceps, and deltoids in the upper arms, as well as the latissimus dorsi and trapezius in the back, are all actively engaged.

Here are a few exercises you can use to warm up your upper body muscles without using stretches:

Push-ups: Start in a plank position with your hands directly under your shoulders and your body in a straight line from head to toe. Lower your body down until your chest nearly touches the floor or countertop if doing countertop pushups, then push back up to the starting position. Do 10-15 reps.

Tricep dips: Sit on the edge of a chair or bench with your hands on the seat and your feet flat on the ground. Lift your hips off the seat and lower them down until your upper arms are parallel to the ground, then push back up to the starting position. Do 10-15 reps. Do not try this if you have shoulder injuries.

Reverse flys: Stand with your feet shoulder-width apart and hold a pair of dumbbells at your sides with your palms facing inward. Lift the dumbbells out to your sides, keeping your arms straight, until they are level with your shoulders. Lower the dumbbells back to the starting position. Do 10-15 reps.

Bicep curls: Stand with your feet shoulder-width apart and hold a pair of dumbbells at your sides with your palms facing forward. Curl the dumbbells up toward your shoulders, keeping your elbows close to your body. Lower the dumbbells back to the starting position. Do 10-15 reps.

Leg muscles: Shoveling also requires strength and endurance in the leg muscles, particularly the quadriceps and gluteal muscles, as well as the muscles of the lower back and hips.

Here are a few exercises you can use to warm up your leg muscles:

High knees: Stand with your feet shoulder-width apart and lift one knee up as high as you can, then switch sides. Continue alternating sides for 30 seconds to 1 minute.

Butt kicks: Stand with your feet shoulder-width apart and kick one heel back towards your butt, then switch sides. Continue alternating sides for 30 seconds to 1 minute.

Jumping jacks: Stand with your feet together and your arms at your sides. Jump your feet out to the sides while simultaneously raising your arms above your head. Jump your feet back together while lowering your arms back to your sides. Continue for 30 seconds to 1 minute.

Lunges: Stand with your feet shoulder-width apart and step one foot forward, lowering your body until your thigh is parallel to the ground. Push off your front foot and return to the starting position. Do 10-15 reps on each side.

Remember to start with a low number of reps and gradually increase as your muscles warm up. It is also important to use proper form to avoid injury.

Massage can be a helpful treatment for injuries sustained while shoveling snow, as it can help to alleviate pain and discomfort, reduce muscle tension and stiffness, and improve range of motion. Here are a few ways in which massage can help with snow shoveling injuries:

Relieves muscle tension: Massage can help to relax tight muscles, which can reduce pain and discomfort and improve range of motion.

Increases blood flow: Massage can modify blood flow to the injured area, which can help to reduce inflammation and swelling, as well as promote healing.

Improves flexibility: Massage can help to improve flexibility by stretching and lengthening the muscles, which can be particularly beneficial for injuries that limit mobility.

Reduces stress: Massage can help to reduce stress and promote relaxation, which can be beneficial for managing pain and discomfort.

If you have sustained an injury while shoveling snow and are considering massage therapy, it is recommended to speak with a registered massage therapist or healthcare professional to determine the appropriate treatment plan for your specific injury. They will be able to assess your injury and recommend the most appropriate massage techniques to help alleviate your symptoms. You can book here if you’re in the Muscle Medix area!