Each winter, our clinic sees its fair share of shoulder, neck, and low back injuries caused by snow shovelling. Snow shovelling, especially during wet and heavy snowfalls, produces physiological demands similar to high-intensity workouts. One study showed that shovelling a 15-meter pathway of snow depth of 10 cm of wet snow produced peak heart rates of 86% of maximal heart rate at the 2-minute mark and 97% at the 10-minute mark (154 and 173 beats per minute, respectively)! The physiological demands were comparable to exercising maximally on an arm ergometer (arm pedal bike) and treadmill running. This explains the cardiovascular events we sometimes hear about from bouts of heavy snow shovelling.
The Impact of Sedentary Lifestyles
Many people today spend significant amounts of time in sedentary positions, which can lead to increased incidence of neck and low back pain and headaches. This sedentary lifestyle affects all ages, including children and students who may spend long hours using computers and other devices. With less physical activity throughout the year, we can anticipate a greater incidence of conditions related to inactivity, especially when winter arrives and people are less active.
Understanding Snow Shovelling Injuries
Any activity or exercise performed too much and too quickly poses a risk for musculoskeletal injuries. If someone has not been physically active in months or years, a gradual return to activity is strongly advised. This should include initial walking, progressing to longer periods of activity over several weeks or months, depending on a person’s fitness level and health status.
In the instance of snow shovelling, it is understandable how musculoskeletal injuries and cardiovascular events can occur. We simply are not prepared for the demands of this activity, especially if we have been sedentary or have not exercised the muscles necessary for this task. Shoveling requires repeated trunk flexion and extension, loading our spine plus strong use of our neck and shoulder muscles to push, lift, carry, and throw snow. The activity requires both strength and endurance, especially of our “posterior chain” muscles: shoulder rotator cuff, shoulder blades, spine, and hip muscles that unfortunately are not exercised enough in sitting postures. Imagine sitting for long periods and then performing a high-intensity workout (without a warm-up), and it is understandable how injuries can occur.
See also: When to See a Physiotherapist for Your Shoulder Pain
Preventing Snow Shovelling Injuries
The greatest risk factor for future injuries is an unresolved pre-existing injury. That nagging low back pain felt while sitting will likely worsen when picking up a shovel this winter. Why do we switch our automotive summer tires to winter? Is it not to prepare for the driving conditions of winter to prevent an accident before it happens? This fall, I encourage you to do the same for your body.
Whatever activity or sport you plan on participating in this winter—including snow shoveling—preparation is key.
Contact Elevation Physiotherapy
At Elevation Physiotherapy, we are here to help you prepare your body for the demands of winter activities. If you’re experiencing pain or discomfort before the snow season, don’t hesitate to reach out to us. Our team of experts can provide personalized assessments and recommendations to keep you safe and healthy all winter long. Contact us today to schedule an appointment!
Submitted by: Albert Chan
References:
Franklin, BA et al. Cardiac demands of heavy snow shoveling. JAMA 1995 Mar 15;273(11):880-2