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Sean Sheerin earned his physical
therapist assistant associate degree from Gateway Technical College in
Kenosha, WI. He has a special interest in orthopaedics and sports
rehabilitation as well as being a clinical instructor for PTA
students. His personal hobbies include Jiu-Jitsu and cycling. In his
spare time he owns and operates a bicycle repair shop in Burlington,
WI.
Fall is here and winter is
just around the corner. With the seasonal changes comes the inevitable tasks
of raking leaves and shoveling snow. Though these tasks may seem like simple
outdoor chores, they can be quite physically demanding on the body, and when
performed improperly could result in an injury. When performing these tasks
it is important that the individual dress appropriately, warm up/stretch and
utilize proper body mechanics in order to minimize the risk of an injury.
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Injury
Prevention Tips When Raking Leaves |
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·
Perform a warm up and stretching
exercises to loosen up muscles
- Take a short walk
- Perform stretching exercises such as arm circles, standing
forward bend, standing side bend, and standing trunk
rotation
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·
Position yourself so that you
are facing the area which you will be raking, as facing to
the side would require you to twist or reach excessively |
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·
Try to keep your back straight and upright by avoiding
twisting and over extending your reach while raking in order
to minimize stresses on your back |
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·
Position one leg in front of the other and then reverse your
foot position every so often so as to minimize additional
strain to one side of the body |
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·
Keep your knees slightly bent and move your legs and not
your back when changing the direction of raking |
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·
Alternate hand positions and the direction you pull with the
rake every so often so as to minimize additional strain to
one side of the body |
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Take frequent 10-15 minute breaks
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When picking up leaves or
bags of leaves bend at your hips and knees and not with the
back. |
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Please click
here for handout on: Injury Prevention Tips When Raking
Leaves |
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Injury
Prevention Tips When Shoveling Snow |
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·
Find a shovel that works for
you. There are many ergonomic shovels available which can
minimize bending and are lightweight.
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·
Wear layers and protective gloves and boots
|
|
·
Perform a warm up and stretching
exercises to loosen up muscles
- Take a short walk
- Perform stretching exercises such as arm circles, standing
forward bend, standing side bend, and standing trunk
rotation
|
|
·
Always position yourself so that
you are facing the area which you will be shoveling, as
facing to the side would require you to twist or reach
excessively |
|
·
Try to keep your back straight and upright by avoiding
twisting and over extending your reach while shoveling in
order to minimize stresses on your back |
|
·
Grip the shovel with your hands apart to distribute the
weight and allow for better leverage |
|
·
Position one leg in front of the other and then reverse your
foot position every so often so as to minimize additional
strain to one side of the body |
|
·
Keep your knees slightly bent and move your legs and not
your back when turning |
| ·
Alternate hand positions and the direction you push with the
shovel every so often so as to minimize additional strain to
one side of the body
|
| ·
Hold the shovel evenly and
close to your body as lifting the snow filled shovel out in
front of you will put additional strain on the back |
| ·
Shovel smaller amounts of
snow at a time to keep the load light |
| ·
Walk to the location which
you would like to deposit the snow, rather than reaching or
tossing it |
| ·
Take frequent 10-15 minute
breaks |
| |
|
Please click
here for handout on: Injury Prevention Tips When Shoveling
Snow |
|
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Common
Injuries Associated with Raking or Shoveling |
The
repetitive motion of shoveling and raking can result in stresses on the muscles and joints of the body.
Injuries can occur as a result of overuse or from trauma when performing
these tasks. Often times, many individuals ignore the warning signs of an
injury by working through the pain, tightness or abnormal sensation that
they are experiencing. Listed below are some common injuries that can be sustained
when raking or shoveling in the back, lower extremities, and upper extremities which are
treated by physical therapists. To learn more please click on the condition
below:
Last revised: November 1, 2008
by Sean Sheerin, PTA |
