Shovelling Snow - Safely!

Written By Danielle Bararuk

Written by Danielle Bararuk | Nov 15, 2018

It's that time of year again, and the snow is here to stay! Here are some tips to help avoid injury while shoveling this winter.

  1. Warm Up Properly! Cold muscles are more at risk for injury. Try marching on the spot or brisk walking around the house to increase blood flow to your muscles.

  2. Stretch It Out* - Back and leg muscles should be stretched before heading out. The mid back, low back, hamstrings, quadriceps, and calf muscles are important to be loosened up before shovelling. Below are some suggested stretches for how to warm up properly. Make sure to talk to your physiotherapist if you are not sure how to properly execute these stretches.

  3. Lifting Techniques - Proper lifting is important when shovelling. Bend at your hips and with your knees. Do not lift with the back; keep your back straight and lift with your legs. Avoid twisting or bending your back.

  4. Consider using an ergonomic shovel. Choose a shovel that allows you to stay more upright when lifting the snow. Avoid extending your arms by moving the shovel too far away from your body when lifting the snow.

  5. Proper Footwear! It is important to have a good grip when shoveling and lifting snow to prevent slipping.

  6. Pace Yourself. Take breaks and avoid holding your breath. If there is a lot of snow or deep snow try only removing a few inches at a time.

*This information is not a substitute for professional treatment. Always seek out a qualified healthcare professional with any questions or modifications about the stretches shown here. Do not take this as a substitute for professional medical advice. Always seek out medical attention for any questions or concerns.

 

Danielle Bararuk

Physiotherapist

Pelvic Health Physiotherapist

Paediatric Physiotherapist

 
Danielle Bararuk

Danielle Bararuk strongly believes that physiotherapy is both a proactive and reactive profession. She is passionate that it is not only her goal to get someone well after injury but to empower patients’ to take control of their recovery and to stay well.

Danielle completed her Bachelor of Physical Therapy at the University of Saskatchewan in 2008. Danielle started her career in the private practice setting treating Musculoskeletal injures and became fascinated with the biomechanics and the complexity of the human body. She has spent her time over the past ten years gaining experience treating all ages and all types of musculoskeletal injuries and conditions. Her aim is to reestablish appropriate movement patterns, improve function and reduce the likelihood of re-injury. She always uses an individualized treatment approach that incorporates manual therapy, exercise prescription and patient education. Danielle believes that by listening to her patients and having them be an active component in their own rehab, she can provide them with the correct treatment and education to empower them to reach their treatment goals.

Danielle has completed additional education courses in orthopaedic manual therapy, myofascial release and pelvic floor physiotherapy. Danielle has a special interest in pediatric physiotherapy and is excited to be adding additional pediatric educational courses in the near future!

Danielle believes in leading a healthy and balanced lifestyle and the importance of spending quality time with her family and friends. She enjoys physical activity daily with her three young children and you can usually find her out walking, running or biking on a trail with them. Life is full of adventure and wonderful experiences and Danielle aims to help you return to the ones that are most important to you!

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