December 05, 2003
Avoid Injury This Winter
Genesis Experts Offer Safe Shoveling Advice
If clearing snow is on your list of household chores, knowing how to do it safely is essential. "People need to recognize that snow shoveling is a real cardiovascular workout," says Mike Shaw, Manager, Outpatient Rehabilitation Services, Genesis Medical Center. To prevent injury while clearing show, he suggests keeping the following tips in mind:
Stretch before you go outside
"You want to stretch your quadriceps, hamstrings and the muscles in your calves and lower back," Shaw says.
To stretch your quadriceps (the muscle in the front of the thigh), stand on one foot, holding onto something stable and bend the other leg behind you. Bring your heel toward your buttocks with your hand. Repeat with the other leg.
To stretch your hamstrings (the muscle in back of your thigh), rest one leg on a chair and bend forward at the waist until you feel mild pulling sensation in the back of your thigh. Repeat with the other leg.
To stretch your calf muscles, stand 10 inches away from a wall with your hands on the wall. Bend one leg at the knee so you're leaning into the wall while keeping your other leg straight behind you with your heel on the floor. Repeat with the other leg.
To stretch your lower back lie on the floor with your knees bent and gently rotate your knees from side-to-side. Also pull your knees up toward your chest, either one or both knees at a time.
Dress in layers and protect your extremities
"You need clothing that will wick sweat away from you so you won't get cold," Shaw says.
Cotton tends to keep moisture trapped next to your skin, so it's better worn as an outer layer that can be easily removed. Polypropylene and other synthetic fabrics designed to wick away moisture are good choices for inner layers. Wear a hat and gloves.
Wear boots with good traction
Warm, waterproof boots with a thick tread will help you stay on your feet amid ice and snow. "It's still a good idea to alert someone in your household before you go out to shovel snow in case you fall and are unable to walk back indoors," Shaw says.
Learn how to move properly
While lifting snow, bend at the knees and hips, not at your waist. Pivot your feet rather than twisting your trunk. Keeping your head up will help you keep your back straight.
Lift safely
It's less tiring and safer to lift several lighter loads than it is to lift one heavy load. It's also important to keep the load as close to your body as possible.
Take frequent rest breaks
Shoveling for longer than 30 minutes puts you at higher risk for injury because your body's fatigued. Try taking a 5-minute break every 20 minutes - or more often if the snow is heavy.
Drink plenty of water
Drink at least one 8-ounce glass of water before and after snow shoveling and avoid beverages that can cause dehydration, such as those with alcohol and caffeine.
Use a small- or medium-size, lightweight snow shovel
Using an oversized shovel won't clear your driveway any quicker and may increase your risk of injury.
Use snow blowers according to the manufacturer's instructions
"Don't think that the machine's doing all the work when you use a snow blower, because you still have to maneuver it," Shaw says.
A note of caution:
"If you're overweight, have high blood pressure, smoke or are out-of-shape, you're at higher risk for a heart attack during exertion, and should get your doctor's 'OK' before shoveling any snow," Shaw says.
For more information on outdoor winter safety, visit the Genesis Health System Web site at www.genesishealth.com or call Genesis On Call at 421-2000 or 800-383-2575.
Genesis Health System and its affiliates offer a full continuum of care, including preventive, primary, acute and tertiary hospital care; home health; hospice; rehabilitation; and long-term care. Its affiliates include Genesis Medical Center, Illini Hospital, DeWitt Community Hospital, Genesis Medical Education Foundation, Visiting Nurse Association and GenVentures Inc. Serving a 10-county area of eastern Iowa and western Illinois, the Health System also operates Genesis Health Group and Genesis Behavioral Resources.
