Raking, Shoveling Brings Aches & Pains

Leaf raking and snow shoveling can be a pain in the neck, as well as a pain in the shoulder, wrist, knees and back. These seasonal chores entail twisting, reaching, bending, lifting, and carrying heavy loads, often resulting in a new or recurring injury to a person’s joints. With a little planning and preparation, aches and pains can be minimized.

Injuries from raking and shoveling occur from the overextension of muscles and poor body mechanics. Common injuries include a back or wrist strain, pulled muscle, rotator cuff tear, and even a stress fracture. These can cause chronic pain, downtime at work and home, and hefty medical expenses.

Here are tips to help you avoid injury this fall and winter:

• Stretch. Before any physical activity, warm up your muscles for 10 minutes with light exercise. It is also essential to take frequent breaks and stretch your back in the opposite direction by leaning backward.
• Pace yourself. Raking and snow shoveling are aerobic activities. Take frequent breaks and replenish fluids to prevent dehydration. If you experience chest pain, shortness of breath or have any pain, stop right away and call your doctor or seek emergency care by calling 911.

Raking

• Conduct a yard walk-through. Prior to raking, it is important to pick up any fallen branches, tree limbs or debris that may cause you to trip and fall.
• See what you are raking. Do not let a hat or scarf block your vision. Watch out for large rocks, low branches, tree stumps, and uneven surfaces. Avoid falls by wearing shoes or boots with slip-resistant soles.
• Use a rake that feels comfortable for your height and strength. Avoid using a rake that is too short or long. Allow space between your hands on the tool grip to increase your leverage. Wear gloves or use rakes with padded handles to help prevent blisters.
• Switch sides. To rake without strain, switch sides every few minutes.
• Bend your knees. When picking up leaves and bags, bend at the knees, not the waist. Also, keep the leaf piles small, so you don’t strain your back while gathering them.
• Avoid overfilling the bags, especially if the leaves are wet. You should be able to carry bags comfortably, so make sure they aren’t too heavy or large.
• Do not throw the leaves over your shoulder or to the side. This requires a twisting motion that places undue stress on your back.

Snow shoveling

• Lift with your legs. Lifting a shovelful of snow should be done with your legs, not your back. Keep your back straight, bend your knees, and lift the snow by straightening your knees.
• Lift smaller loads.Avoid scooping and throwing heavy loads of snow.
• Avoid twisting. Turn your entire body and step in the direction in which you are throwing the snow. Do not just twist at the waist and throw. Twisting and throwing a heavy load will cause early back fatigue and make the back susceptible to severe injuries.
• Use a good shovel. Invest in a light, plastic shovel, and one that is the right length for you. Shovels with a built-in curve are less strenuous on your back than the straight, broomstick style.
• Shovel uphill. Place one hand halfway down the handle and one hand on the top of the handle while lifting and throwing snow.
• Spread hands apart. Place one hand halfway down the handle and one hand on the top of the handle while lifting and throwing snow.
• Lubricate your shovel. Spray the bucket with light cooking oil, such as Pam cooking spray, to help snow slide off easier.
• Watch for ice. As you shovel look out for ice under snow that can cause you to slip and fall.
• Shovel right away. Shovel as soon as possible after the snow has fallen. Newly-fallen snow is lighter than heavily-packed or partially-melted snow.
• Take your time. For deep snow, shovel a layer at a time and avoid lifting too much snow at one time.
• Wear proper attire. Dress in layers. If you get too warm, you can always take off a layer. Choose clothing that is loose and breathable. Footwear should have soles that will grip slippery surfaces to prevent falling.
• Check with your doctor. If you have a medical condition or are concerned about your health, talk with your doctor before shoveling.