Snow smarts: A winter weather refresher
Snow smarts: A winter weather refresher
December 7, 2007
Robert Lillegard
Duluth Budgeteer News
his weekÌs two massive storms had a lot of people outside shoveling Û probably not with much thought to their shoveling form. But if you donÌt shovel with proper technique, you can pull muscles, strain tendons or even give yourself a heart attack. Sometimes, the pain lasts long after the last icicle has dripped away.
The Budgeteer talked to West DuluthÌs Steve DesMarais to learn about shoveling safety. As a groundskeeper, DesMarais is an expert on shoveling. As a personal trainer, heÌs an expert on technique. For DesMarais, good shoveling boils down to two things: good tools and good form.
Two kinds of shovels
Shovels come in two basic makes: scoops and scrapers. Scrapers have long handles and relatively flat heads. These shovels are meant to push snow, not pick it up.
ÏYou donÌt want to use a scraper to lift and throw,Ó DesMarais said.
Trying to lift lots of snow with the long scrapers can put a strain on back, shoulder and neck muscles.
DesMarais recommends pushing snow into piles, then switching to a scoop to do heavy lifting.
ÏIf you donÌt have an aluminum scoop, sell your shirt,Ó DesMarais said. ÏItÌs hard to even use your legs with (scrapers).Ó
Lifting with your legs
Once youÌve got your scoop, look at your stance. DesMarais says that good shoveling comes from the legs and the abdominal muscles.
The basic motion is a squat. Keep your abs firm and your back straight as you squat down, then thrust your scoop into the snow. Rise with your legs, keeping your back completely straight.
Throwing snow down is just as controlled. DesMarais never twists around while shoveling, instead rotating with two small steps. The process is mechanical and precise: squat, thrust, lift, step, dump, step back.
Heavy on the heart
Even if your technique is flawless, shoveling can be dangerous. Moving snow is strenuous, and it can provoke heart attacks in unhealthy people.
DesMarais advises people who are extremely overweight or are very sedentary to avoid heavy shoveling. It can be draining Û even for a personal trainer.
ÏIÌm in pretty good shape,Ó DesMarais said, Ïand I get pretty tired.Ó
A study by the Wisconsin government shows that a 155-pound person burns 422 calories an hour while shoveling. ThatÌs equivalent to a Quarter Pounder at McDonaldÌs or a Blueberry Scone from Starbucks.
ÏIt is a good workout if youÌre in decent shape,Ó DesMarais said.
According to the Ontario Chiropractic Association, shoveling is the leading cause of back and neck pain during the winter months. But it doesnÌt have to stay that way. This year, buy the right shovel, keep your back straight and lift with your legs.
Then youÌll have clear sidewalksÛ without the back pain.
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