Published on: Detroit Free Press
Whenever there's a snowstorm, Dr. James Kraft typically sees an influx of patients with back pain and injuries. The doctor of chiropractic medicine, who runs Kraft Chiropractic Clinic in Troy, says the avalanche of appointments is due to shoveling heavy snow.
"I see lots of patients with the same injuries after a snowstorm," says Kraft, who has been based in Troy for 22 years. His clientele includes everyone from professional athletes to 90-year-old war veterans.
Dr. Ronald Taylor advises those with a history of back or heart problems to not shovel. "With snow, you've got all that weight at the end of a long lever arm; even with proper shoveling techniques, it's a lot of stress on the body," says Taylor, chair of the Physical Medicine and Rehabilitation department at Beaumont Health System in Royal Oak.
He admits that he will occasionally shovel his own driveway if he needs to get out in a hurry. "But I'm in shape; I bike 45 minutes a few times a week and I don't have any health problems that would be affected by shoveling."
As pretty as the white stuff is, snow does bring danger. According to a 17-year study published this year in the American Journal of Emergency Medicine, an average of 11,500 snow shoveling-related injuries and medical emergencies were treated in U.S. emergency departments each year from 1990 to 2006.
The lower back was the most frequently injured part of the body, followed by injuries to the arms and hands. There's also a chance of falling and injuring yourself, especially if you're not wearing the proper footwear.
These tips can help you lift, glide, walk, trudge and bend yourself through the snowy season, injury-free.
SOLE MATES: You get the best traction with boots that have a rubber sole and deep grooves, says Dr. Jodie Sengstock, a West Bloomfield-based podiatrist who runs Feet First Podiatry and is president of the Michigan Podiatric Medical Association.
HEED THE HEEL WARNING: When walking on ice and snow or shoveling snow, avoid boots with heels over one-half inch, says Sengstock.
AVOID ANKLE ANGST: "Wear boots that are high enough to fully support your ankle to help avoid ankle sprains from slips," she says.
WARM UP: "You should always stretch before heading out to shovel," says Kraft.
"Lay on the floor on your back and pull your knees up to your chest, one at a time," Kraft suggests. "Or sit on the edge of your bed or on a chair and do some upper-body rotations." He also recommends raising your arms over your head and reaching straight up, "which strengthens the whole back."
TECHNIQUE 101: Bend your knees and lift with your legs, says Kraft. "And keep your back straight, using your shoulder muscles as much as possible."
NEAR & DEAR: "Keep the snow (on the shovel) as close to your body as possible; don't lift snow that's far away from you," he says.
SMALL SCOOPS: "If the snow is heavy, take small shovel fulls; don't fill up the whole shovel," says Taylor.
TAKE A BREAK: "Break up your shoveling," says Taylor, "into maybe 10 or 15 parcels; rest often."
BOSS OF TOSS: "Try to throw the snow straight from your shovel," Kraft says, "and not right or left; don't twist when throwing the snow."
HAND-Y IDEA: "Keep one hand closer to the shovel's blade for better leverage," Kraft says.
STOKE YOUR BODY: "You need to hydrate regularly when shoveling," he says.
DESIGN DETAIL: "Ease of shovel use is imperative," says Colleen Maiura, a publicist for Lowe's. "The best and most innovative features in snow tools are lightweight and ergonomic (which relieves stress on joints and lower back). The latest innovations include curved handles for better leverage, oversized and bent grips that provide better hand placement and maneuverability."
Two popular shovels available at Lowe's are the True Temper SnowBoss and VersaGrip.
WEIGHT UP! "If the snow you are shoveling is 6 inches deep or less, then a pusher style is an ideal snow tool," says Maiura. "However, if you're shoveling deeper snow, then a combo blade is more ideal. Combo blade shovels feature higher sides and can be used both to push the snow and shovel."
FIND A NEIGHBOR KID: "If you've had lower back pain issues in the past, and depending on your physical health, it may be best to not shovel," says Kraft.
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