Did you know a 145lb. person can burn 400 calories during just one hour of shoveling? Shoveling can be an excellent workout, but also a quick route to injury if you are not careful and don’t use proper shoveling techniques.
Here are my tips to prevent injury and get the most out of shoveling:
You might even try EXTREME shoveling.
If you have already shoveled, there are plenty of individuals out there who are not physically able to shovel. Helping someone else will give you a great workout would be a Mitzvah (good deed)!
Post Shoveling Soreness and Stretching
What if you don’t follow all the right techniques? Or maybe you did everything right, but you’re still feeling sore and stiff after working out in the snow?
My colleague Alexander Steiner, PT, DPT, Clinic Director at LifeBridge Health Physical Therapy Powered by Physiotherapy Associates says, “Stretching after serious lifting and shoveling is always a great idea. You’ll want to hit major muscle groups in your shoulders, low back, and hips.”
Something simple like hugging your knee to your chest while laying on the floor, or sitting and bending forward with your leg outstretched is a good place to start. Or check out these diagrams of other great stretches.
“Even 2-3 days after strenuous exercise it is not unusual to have muscle soreness, especially if you don’t exercise regularly. If it still hurts four or more days later, or if it’s not getting better, call your healthcare provider to get it checked out.”
Fortunately, many of us are back at the J already and stretching out the shoveling soreness. The next snow may be coming soon, however, so make sure to review these helpful hints before you head out… and be safe!
By Raychel Setless, Assistant Director of Fitness, Recreation, and JCC Maccabi