La Plata Physical Therapy, Inc.
101 Centennial Street
Suite C
La Plata, MD 20646
301-392-3700
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Winter Safety Tips To Prevent Injury
One of the first things to remember with the upcoming winter season is to dress appropriately and wear layers that will allow for adjustment to the temperature outside. Be sure to dress warmly enough and cover the head, face, and hands when outside for prolonged periods of time.
Also, pick the right waterproof boots. Protect your feet from the cold and keep them dry with waterproof boots. There are non-skid boots to help guard against falls on slick snow or hidden ice.
Another suggestion may be to pick a small shovel. Depending on how wet the snow is, a shovel full of snow can weigh up to 15 pounds. Selecting a smaller shovel means lighter loads of snow, which can help prevent injury to the body by creating less strain.
Always stay hydrated. Water plays an important role when people exercise. Have a water bottle handy just inside the garage and taking a few sips after every 15 minutes of shoveling snow can prevent dehydration.
If possible, try to shovel frequently. If a big storm is forecasted, go outside and shovel every time the snowfall is about two inches. This will help lessen the load and make snow shoveling more manageable.
Set yourself a time limit, don’t overexert yourself. Shoveling snow is hard work, so take a break after 20-30 minutes of shoveling and resume after having rested. The proper technique to shoveling snow is to lift with the legs, not with the back. The legs have very strong muscle groups so make sure the legs carry the brunt of the lifting. Bend and straighten the knees when shoveling and make sure the back is not bending. Push the snow if possible. It is easier to push the shovel full of snow instead of lifting and throwing the snow.