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Handout #9 - Snow Shoveling with Care
Each year, for many people, snow removal results in health problems such as heart attacks, muscle strain, broken bones or frostbite. With a little planning, you can get the job done without injury. Consider first the need for proper clothing to prevent your body from becoming too cold or too warm. Dress in the layer system - For example, to keep your torso warm, start with a T-shirt, add a long sleeved shirt, a sweater, then a jacket. If you get too cold, add a layer. Air is trapped in the fibers of each garment and between the garments themselves to provide additional insulation. Clothing must be loose fitting and breathable - Tight clothing reduces the flow of blood to the extremities making your hands and feet more likely to become cold. Tight clothing also restricts movement. Breathable clothing made of natural fibers such as wool or cotton allows body moisture to escape. If body moisture is trapped, the clothing becomes wet and loses much of its ability to retain heat. Gloves - Make sure they are loose fitting and nonrestrictive. A combination of a wool liner with a rubberized over-glove works well. Boots - Whatever footwear you select, make sure it has plenty of room for warm socks. It should also have soles that will grip slippery surfaces. Snow shoveling requires a lot of energy and muscle. Therefore it can be a good form of exercise if you are in good health. However, snow shoveling can be a risk for your heart. This is especially true for those who are overweight and don't get much exercise. If you question your fitness, you should have a medical checkup to make certain you are in shape for the rigors of snow shoveling. A safe option is to hire an enterprising person to shovel your sidewalk, steps and driveway for you. Regardless of your fitness level, it is a good idea on the morning following a fresh snowfall to get up earlier to allow time for snow shoveling with frequent rest periods. Injuries from poor body mechanics or falls sometimes results from snow shoveling. To avoid straining your back, consider these suggestions: - Use a long-handled shovel so you don't have to bend. - Push the snow as far as you can rather than lifting it. - If you have to lift, keep your back straight, bend your knees and squat rather than bend your back. Also, hold the load as close to your body as possible. - Don't twist your body while lifting or carrying. Instead, turn with your feet and throw the snow straight ahead. Occasionally, you may need to remove snow from the roof. Climbing up a ladder in winter conditions can be very dangerous. Take the following precautions to help prevent injury: - Select a ladder that is not too long or too short. - Make sure the ladder is safe- no cracked rungs or split rails. Check for loose or broken braces. - Place the ladder on solid, level ground. Avoid slippery surfaces. - Always face the ladder while climbing. - Climb down the ladder - do not jump off the roof into a snowbank. - Try using a roof rake. These long-handled tools allow you to clear the roof without leaving the ground. Using a plastic roof rake can reduce the risk of shock or electrocution if you should accidentally touch a power line. For those of us who spend winter in a cold climate, dealing with snow removal is usually a part of life. Even though most of us manage to cope with this task successfully, some simple planning can make it safer, more comfortable and even a little enjoyable.
Reprinted from the February 1997 Mayo
Clinic Health Letter with permission
For information contact rtw_project@montana.edu, Dr. Patricia Butterfield, Montana State University-Bozeman. Do not copy without permission.
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