After Anchorage’s record-breaking January snowfall, experts warn that improper shoveling technique can lead to heart attacks, broken bones, and serious injuries
ANCHORAGE, Alaska - After Anchorage’s record-breaking January snowfall, experts warn that improper shoveling technique can lead to heart attacks, broken bones, and serious injuries“The mechanism of shoveling snow is most people will take a big scoop full and then hold their breath and then throw it out,” Nutter said.
“And when you hold your breath a lot, that puts a lot of strain on the heart.”Physical therapist Sean Royce said his facility sees two main types of injuries: heart attacks from overexertion, and broken hips or back strains from falls. “People often treat shoveling more like a chore rather than treating it like an exercise because it is very exertional, very challenging,” Royce said.Pain in the jaw “If you’re starting to get chest pain or chest tightness or any of those other symptoms, stop, take a few deep breaths, walk inside, rest, check your heart rate,” Nutter said. “If it’s irregular or it’s way too fast, you might want to consider calling 9-1-1 at that point.”Insulated boots with grippers or cleats“Things like wearing grippy shoes or some type of cleats is really important to help to prevent a loss of balance or a slip,” Royce said.Lift with your legs, not your backTake smaller scoops and breathe continuously“One good exercise is, if you can sing while you’re shoveling snow, then you’re probably okay,” Nutter said. “But if you have to stop singing to move the snow, then you’re doing too much.” Royce recommends doing squats and leg-strengthening exercises to prepare for shoveling. “In a way it’s kind of like a deadlift and a little bit like a squat,” he said. Dr. Nutter said for minor strains, apply ice, take anti-inflammatories if appropriate, and keep moving.“Don’t feel like you have to do everything at once,” Nutter said. “The snow will be there when you get back.” Most importantly: Don’t tough it out if something feels wrong. Your health and safety should always come first.
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