Winter is here! Preparing for outdoor tasks like shoveling snow can prevent serious injuries. Black ice can be very dangerous as it is easily mistaken for a wet surface. Surfaces with frequent melting and re-freezing can be a daily threat to safety during the cold weather months.

Having the right footwear is vital to a safe outdoor experience. Think of winter footwear as “snow tires for your feet.” Many winter boots now come with rubber soles similar to snow tires that help prevent sliding. Adding a pair of ice cleats (much like studded snow tires) can vastly improve the traction of any boot or winter shoe. Ice cleats can be rather slippery on indoor surfaces so it is best to leave them on a pair of easily slipped on insulated footwear designated for outdoor use only.

With the right set of ‘wheels’ tackling the job of snow shoveling comes with additional considerations.

Dress in layers
Wear several layers of clothing, where you can remove a layer if needed. Avoid wearing cotton next to your body because if you perspire, it can become damp, and you’ll get chilled. Most importantly, protect your hands, feet and face from frostbite. Wear a hat that covers your ears and a scarf to protect your lower face. Mittens are generally warmer than gloves.

Stay Hydrated
It is important to stay hydrated, even during the colder months. Remember to drink water or a sports drink before, during, and after shoveling.

Stretch
Warm up your muscles, before shoveling, to reduce the chance of injury.

Protect your heart
If you have heart problems and are physically inactive, consult with your Health care provider before shoveling heavy snow. Do not smoke while shoveling. Wait to eat or consume caffeine right after shoveling, because this can put extra stress on your heart.

Shovel while snow is fresh
Fresh snow is lighter than packed or plowed snow. Less strain!

Be careful of ice
Be mindful about what is under the snow! Be careful of black ice.

Pace yourself
Take your time. Take breaks if you need it!

Protect your back
Bend at the knees. Lift with your legs bent. Stand with your feet hip-width apart. Keep the shovel close to your body. Do not shovel a large amount of snow at once. Recommendation, use a smaller shovel.

Beware of shoulder strain
Shoveling can place a lot of strain on your shoulders, especially heavy snow. Lifting too much snow can aggravate arthritis or can cause further injury of the rotator cuff.

Know your Limits
If you are tired or if something doesn’t feel right…. Stop and take a break! Go inside and warm up…then reevaluate before starting back up again.

Keep your phone on you
If you’re experiencing an emergency, call 911 immediately.

 

Horvath, M.D., P. (2023, March 10). Tips for safe snow shoveling. Mayo Clinic Health System. https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/tips-for-safe-snow-shoveling