Safety First When Shoveling Snow

In our part of the world, shoveling snow is an unavoidable task for most. On the upside, when done correctly, shoveling snow can be good exercise. But for far too many, poor form and overexertion can lead to injury. An even more tragic outcome resulting from shoveling is heart attack.

According to the American Heart Association (AHA), snow shoveling has repeatedly been associated with increased cardiovascular events in people with and without previously known heart disease soon after major snowstorms. One study found that after just two minutes of shoveling, study participants’ heart rates exceeded the upper limit commonly prescribed for aerobic exercise testing, with the least fit subjects demonstrating the highest heart rates during shoveling.

If you have cardiovascular disease or high blood pressure, be sure to get your doctor’s okay before attempting to shovel.

To minimize your risk of other injuries while shoveling, follow these tips:

Don’t eat a heavy meal immediately before or after shoveling: Eating a large meal may increase the risk of heart attack by about four times within two hours after eating. Pairing that with the exertion of shoveling snow has the potential to be a deadly combination.

Dress for the job at hand: Dress in layers of warm clothing, which traps air between layers forming a protective insulation. Be sure to wear a hat as much of the body’s heat can be lost through the head.  if your gloves or other clothing gets wet while shoveling, especially in very cold temperatures, go inside for a change them before continuing.

Keep your phone on you: If you injure yourself, fall, or experience the signs of a heart attack, use your phone to call for help, or, in the case of a suspected heart attack, call 9-1-1.

Warm up and stretch before shoveling: Because shoveling places extreme demands on your muscles, it’s important to warm them up for about 10 minutes before picking up your shovel. Simply walking around or marching in place along with gently stretching the muscles in your arms, shoulders, legs, stomach and back will ready them for the task at hand and reduce the risk of injury.

Stay hydrated: Keeping hydrated in the winter is just as important as it is in the summer. Be sure to drink water before, during and after shoveling session, even if you're not thirsty.

Choose the right shovel: A shovel that’s too short or too long, has a large blade, or is unnecessarily heavy can strain the muscles of your back and shoulders. Look for shovel that’s at least chest height on you to minimize how much bending over you must do. A smaller-sized shovel will prevent you from attempting to move too much snow or weight. Shovels with curved handles or adjustable lengths can also work to prevent you from taking on too much at once.

Shovel fresh snow: Because fresh, powdery snow is lighter than packed snow, it’s important to tackle shoveling early. While you might have to shovel again later, it’s likely the weight of what you move will be less than it would be if you wait until the storm has passed.

Pace yourself: Shoveling snow is demanding work. According to the Journal of the American Medical Association, the average weight of a shovel full of heavy wet snow is about 16 pounds. If you tackle 12 shovels per minute, by the time you’ve been at it for 10 minutes, you’ve moved nearly a ton (2000 pounds) of snow. The key to getting the job done without hurting yourself is working smarter, not harder. Move slowly and with purpose. Tackle deep snow a few inches at a time. If you’re clearing a wide driveway or area, clear a path down the middle and then work out to the sides, to minimize the distance you have to move the snow on each pass.

Protect your back: When shoveling, remember that it’s easier on your body to push snow than it is to lift it. But when it inevitably comes time to lift, lift with your legs bent and your feet hip-width apart for balance and your hands about 12 inches apart. Keep the shovel close to your body to avoid straining your back or shoulders. Try to avoid picking up too much snow at once—listen to your body. If you consistently overload your shovel, consider using a smaller shovel or filling a larger shovel no more than halfway. Don't throw snow to the side or behind you as the twisting motion can strain the muscles of your back. A better strategy is to walk the shovelful of snow to where you want it to be. Yes, it’s a few more steps but you’re less likely to hurt yourself using this approach. Be sure to grip the filled shovel with one hand as close to the blade as comfortably possible and the other on the handle.

Listen to your body: Never allow yourself to work to the point of exhaustion. Instead, take breaks when you feel tired to allow your body time to recover. There’s no shame in heading inside to warm up, rest, or get a warm beverage.

Again, familiarize yourself with the common signs of a heart attack. If you experience chest pain or pressure, lightheadedness or heart palpitations or irregular heart rhythms stop shoveling  immediately. If the symptoms don’t subside shortly after stopping, call 9-1-1.

Scott Rogge, MD, FACC, is the Medical Director at Southwestern Vermont Medical Center Cardiology