Fall is here and winter is just around the corner. The seasonal changes mean time spent raking and bagging leaves, shoveling snow, and scraping ice. Although these chores may seem like simple, routine outdoor activities, the repetitive motion can be physically demanding and when performed improperly could result in injuries to the back, shoulders, wrists, and knees.
“Like your favorite pair of jeans, your rotator cuff also wears and thins over time,” says Kyle Galles, M.D., Iowa Ortho. “Due to routine day-to-day activities—like raking, cleaning, and even painting—this wear and tear can eventually lead to significant pain and shoulder damage.”
According to the U.S. Consumer Products Safety Commission, in 2008 more than 70,000 people were treated for injuries sustained while shoveling and in 2004, another 12,000 were treated for injuries related to raking. Fortunately the majority of injuries can be prevented by taking preventive measures and using proper body mechanics to ensure your fall and winter cleanup activities are as safe and injury-free as possible:
Stretch. Before any physical activity, warm up your muscles for at least 10 minutes.
Pace yourself. Raking and shoveling are hard work. Be sure to take frequent breaks and to drink plenty of water to prevent dehydration. If you experience chest pain, shortness of breath, or have any pain, stop right away and call 911.
Avoid falls. Wear shoes or boots with slip-resistant soles.
Maintain a wide base of support. Stand with your feet shoulder width apart to help provide better balance.
Use tools that feel comfortable for your height and strength. Grip the shovel or rake with your hands apart to distribute the weight and give you better leverage. Keep the tool close to your body to help reduce the stress on your back.
Bend your knees. When picking up leaves or snow, bend at the knees, not the waist, and tighten your stomach muscles as you lift.
Avoid overfilling lawn bags, especially if the leaves are wet. You should be able to carry the bags comfortably.
Do not throw leaves or snow over your shoulder or to the side. This requires a twisting action that places stress on your back. If you need to turn, pivot with your feet and turn your entire body.
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