Winter is coming, and along with it comes many necessary tasks that create significant physical strain on our bodies. There is no doubt that you’ll need to get out there to shovel the snow and rake the leaves even before that. Doing so safely may help you reduce some of the physical risks you face during this time of the year. Be sure you know what to expect when it comes to safety tips for winter season tasks.
Stretch Before Raking or Shoveling
Before you head outdoors to engage in any type of physical activity, including raking the leaves or shoveling snow, you need to be sure you are physically ready to do so. That doesn’t just mean getting the motivation up to do the work but also ensuring your body is warmed up and ready to go. Do some light stretching of your back, arms, and legs. That’s going to give you the ability to minimize some of the risk of injury.
If you commonly struggle with lower back pain, be sure to focus on low back stretches. You also want to be sure you’re bending at the knees, so you’re not lifting with your back but instead using your legs to do the work. All it takes is a few minutes of stretching to get your muscles ready for the workout they are about to take on. It’s not much different than the stretching you would do before working out at the gym.
Dress for the Weather
The right clothing should support the work you are doing and not limit you. There are a few concerns that can happen here. Because you may put on numerous layers of clothing to combat the low temperatures outside, be sure you can still bend and twist with ease. If you cannot do that easily, you’re more likely to strain when trying to pick up a heavy pile of snow.
The second concern comes in the form of sweating. That’s also why you need to dress in clothing that’s going to help wick away the moisture from your body. That helps you stay comfortable and cool without putting yourself at risk of overheating. If you’re not comfortable, make a few adjustments to what you’re wearing. Don’t forget boots, gloves, and hats for those cold days.
Choose the Right Equipment
Sometimes the most common injuries people face are a result of trying to do too much or doing the work in the wrong way. Here are some tips for using your equipment in the right manner:
- Don’t try to manage the leaf pile on your own with raking if it’s causing significant exhaustion. Instead, invest in a leaf blower to help speed up the process.
- Use a shovel that’s the right size for your body. Then, push instead of picking up the snow. Be sure to look for an ergonomic shovel.
- A snowblower may be a necessary tool when the snow gets to be 8 or more inches. You may, on the other hand, need to call in a pro to plow the driveway when it’s too high. Don’t strain yourself and cause injury.
- Use rock salt to help with ice instead of trying to chip it away with a shovel. It’s far easier and can help to minimize the risk of the driveway as well. De-icer products, sand, and cat litter can help, too.
- Don’t forget the boots. Not only do they keep your feet dry and comfortable during this workout, but they also provide some slip resistance for you.
Take Breaks and Stay Hydrated
Remember, this type of work is a workout, and your body is going to need some careful attention. Take breaks every 15 minutes to allow your body to catch up, or do so more often if you need to.. If you’re tired and rushing, chances are higher that you’ll hurt yourself. Set a goal for yourself to do a certain section of the yard or driveway and then take a 10-minute break. Don’t underestimate the importance of hydration. Your body is working hard and sweating. It needs more hydration during these periods than you may realize. Every time you take a break, be sure to drink some water. If you tend to feel headaches or exhaustion after raking or shoveling snow, it could be that your body is dehydrated.
If You’re in Pain, be Sure to Reach out to a Physical Therapist
Both raking leaves and shoveling snow are physically intense activities that can, without a doubt, cause a number of injuries. If you feel aches and pains develop, do not wait to see a physical therapist.
If you are bleeding or have an obvious injury, urgent care or emergency room may be necessary.
Rock Valley PT Is Available to Help You
Our team works together to ensure you have access to the very best level of care possible if you’ve suffered an injury. Our goal is always to provide a patient-first compassionate care. After a long day working outdoors, if you’re hurting and achy, reach out to us so we can help you get back to doing the things you love.. A physician referral is not required to get started. Contact us today for an appointment.