Snow Shoveling Tips

Avoid the Common Injuries We See in the Clinic.

SNOW…is coming! Each year accidents while shoveling account for many injuries. The most common injuries we see in the clinic are muscle injuries, broken bones from slip and falls, and cardiac events (“heart attack”). By using these tips we can help avoid these injuries from happening. Below are some helpful tips to maintain good physical health throughout the winter season.

Here are the Tips:

Avoid Muscle Strain Injuries

    • Stretch your muscles and joints before you start
      • Improve flexibility in the body, in particular the hips and back.
    • Tighten your abdominal muscles while lifting the snow to support your back.
    • Use your legs to shovel and lift the snow.
    • Move your feet to move snow out of the way instead of twisting the back.

Avoid Slip and Fall Injuries

    • Wear Proper Footwear
      • Wear boots with deep treads to maintain good traction.
    • Scan the ground to look  identify icy patches or obstacles.
    • Shorten your steps on uneven or icy ground.
    • Avoid overextending your arms when tossing snow off to the side.

Avoid Cardiac Injuries (“Heart Attack”) 

    • Do Not Overexert Yourself.
      • Take rest breaks as needed to keep your heart rate at or near its baseline.
      • Know your resting/baseline blood pressure, respiratory rate, and heart rate. It will help you better gauge your levels of exertion.
    • Know Your Medical History
      • Lift lighter loads of snow to avoid straining your body.
      • Ask for help with moving snow if you had a heart attack in the past.

Physical Therapy Will Help

Injuries are going to be an unfortunate and inevitable part of the winter season for some of us. If you do experience a muscle strain, injure yourself from a slip and fall, or need to build up your strength after a cardiac event then physical therapy is a great option to restore your health. With the help of hands on manual therapy, stretching, strengthening, and aerobic conditioning you can achieve a full return to your normal and injury-free self. .

How do I get started?

Call our office at (781) 859-4189 or request an appointment online at We will review with you your health coverage benefits and then schedule a convenient appointment time to begin your treatment.