Snow, ice and shovels
12/30/2024 by David Rushlow, M.D.
For most people, the thought of shoveling snow makes them shiver — and not just from the cold. Picking up that shovel brings thoughts of back pain, falls — and more. These tips can help keep you safe from snow shoveling injuries.
Be heart conscious
If you are physically inactive or have a history of heart issues, be sure to talk to your primary care clinician before shoveling. Don't smoke or eat while shoveling or drink caffeine before shoveling as it may place extra stress on your heart.
Dress warmly
Wear several layers of clothing. If you start getting overheated, just remove a layer at a time until you are comfortable.
Stay hydrated
Make sure you are drinking adequate amounts of fluids. Men should drink approximately 15 cups and women 11 cups per day.
Do warm-up stretches
Stretching your arm and leg muscles before shoveling is crucial. Warm muscles are less likely to get injured.
Take your time
Make sure to take breaks and pace yourself.
Protect your back
Be sure to lift with your legs bent, feet hip-width apart and keep the shovel close to your body. Use a small shovel or fill a larger shovel only half full — don't pick up too much at one time.
Fresh is best
The freshly fallen snow is lighter than that which has started melting.
Watch for ice
You my find patches of ice when shoveling. Be sure to watch for these to decrease the chance of slipping and falling.
Listen to your body
This is the most important snow shoveling tip. If your body tells you "something's not right" — listen! Take a break or stop entirely.
Call 911 for emergencies
David Rushlow, M.D., is chair of the Department of Family Medicine in Rochester, Minn. He has been practicing as an outpatient physician at Mayo Clinic for over 27 years and enjoys caring for patients of all ages. He previously served as a faculty member for the Mayo Clinic Family Medicine Residency Program in La Crosse, Wisc., for 14 years.