Archive

Winter is Coming: Follow These Tips to Avoid Injury While Shovelling

Leave a Comment

Winter is just a few weeks away, and you know what that means: snow!

No matter where you live in Southern Ontario, snow is virtually guaranteed. And while that means more chaos on the road for drivers, it also means more homeowners suffering from sore backs because of improper snow shovelling.

“Shovelling out after a storm doesn’t have to leave you stiff and sore,” says Ajax chiropractor Dr. John Noble.

In this video shot a few years ago during one of our bigger snowstorms, Dr. Noble offers a few common-sense tips on shovelly safely.

Just because we are Canadians, it doesn’t mean we are experts when it comes to shovelling snow!

Follow these guidelines from the Ontario Chiropractic Association and with a little know-how, you can clear your driveway without any back, neck and shoulder pain ruining your day.

Before You Head Outside to Shovel

  • Drink plenty of water. Dehydration is just as big an issue in the winter months as it is in the summer.
  • Dress in several layers so you can remove a layer as you get warm.
  • Wear proper footwear. Shoes and boots with solid treads on the soles can help to minimize the risk of slips and falls.
  • Pick the right shovel. Use a lightweight, non-stick, push-style shovel. A smaller blade will require you to lift less snow, putting less strain on your body. An ergonomically correct model (curved handle) will help prevent injury and fatigue. Also, if you spray the blade with a silicone-based lubricant, the snow will slide off more easily.
  • Before beginning any snow removal, warm up for five to 10 minutes to get your joints moving and increase blood circulation. A brisk walk will do it.

Follow These Tips To Avoid Injury While Shovelling

1. Push, Don’t Throw

Push the snow to one side and avoid throwing it. If you must throw it, avoid twisting and turning — position yourself to throw straight at the snow pile.

2. Bend Your Knees

Use your knees, leg and arm muscles to do the pushing and lifting while keeping your back straight.

3. Watch for Ice

Be careful on icy walkways and slippery surfaces. Intermittent thaws and subsequent freezing can lead to ice building up underfoot, resulting in nasty slips and falls. Throw down some salt or sand to ensure you have a good footing.

If you’re experiencing back pain, consider visiting the chiropractic and massage therapy team at Pickering Village Chiropractic & Massage. We help our patients build better pathways to overall wellness, as well as relief from back pain and muscle aches. Contact our clinic today at 905-427-3202.

 

 

With content from the Ontario Chiropractic Association.

8 Tips for Winter Walking (in the Spring)

Leave a Comment

Who knew we’d still be writing about ice and snow in the middle of April?

Seeing as the majority of Ontarians are dealing with some form of winter weather this week, we’d thought we review some helpful tips for walking in winter-like weather from the Canadian Chiropractic Association.

8 Tips for Winter Walking

Whether you’re going outside for some exercise, running an errand, or simply getting to and from a vehicle, winter walking can be hazardous.

There are some precautions you can take to make sure you get to your destination safely. Here are 8 tips to avoid a slip and fall on snow or ice:

  1. Choose the right footwear: there are some great options for winter boots that provide slip-resistance. Look for these features: rubber soles, non-slip tread
  2. Plan ahead: Give yourself extra travel time so you can walk without being rushed
  3. Don’t be distracted: Avoid walking and using your phone at the same time
  4. Be on the lookout for ice: Avoid icy patches when possible. When in doubt, assume that all dark and wet pavement surfaces are slippery
  5. Be prepared: If you don’t have salt for your stairs, driveway, or walkway, use sand or non-clumping cat litter to sprinkle on icy surfaces outdoors. If possible, only walk on paths that receive maintenance. Don’t take shortcuts where snow isn’t regularly removed
  6. Use support: Use handrails when available and steady yourself on the door frame of your car when getting in and out of a vehicle
  7. Don’t compromise your balance: Avoid carrying items in your arms as that may cause you to be unbalanced. Walking with your arms swinging at your sides is the best way to maintain balance. Make sure to keep your hands out of your pockets to help with balance and walking posture (don’t forget your gloves)
  8. Walk like a penguin: When the terrain is super slippery, try practising these “penguin-like” techniques for stability:
    • Keep your feet “flat-footed” (place your whole foot down at once—this also slows your walking speed)
    • Take short strides or shuffle your feet forward
    • Keep your knees slightly bent and feet pointed out. Lean forward slightly

Make sure to check for weather updates before you head out. And if you have experienced a slip or fall, book an assessment with Ajax chiropractors Dr. John Noble or Dr. Mark Fera.

Article credit: Canadian Chiropractic Association