Welcome back to Seasonal Strain: Working Smarter, Not Harder. Winter is here (woohoo!), and with it comes its unique set of physical challenges. While the New England winter may sparkle with snow-covered landscapes and crisp air, it also demands a lot from our bodies. From shoveling snow to navigating icy conditions, winter chores can lead to injuries if we're not careful.
As always, our goal is to help you keep the hard work where it belongs—on the slopes, in the gym, or wherever your passions lie. By working smarter through the season’s challenges, we can reduce the risk of injuries and make the most of winter’s offerings.
Vermont Winter
Winter in Vermont is no joke. It’s a season of heavy snowfalls, sub-zero temperatures, and ice-coated everythings. Whether you’re shoveling your driveway, hauling firewood, or clearing snow off your roof, winter chores are a workout in disguise. Let’s dive into the unique physical demands of these tasks and how to prepare your body to handle them.
The Strain of Winter Chores
Shoveling Snow
A quintessential New England workout, shoveling snow combines strength, endurance, and mobility—but also puts a significant load on your body as a whole—the back and shoulders in particular.
Hauling Firewood
Carrying heavy, bulky, uneven loads, especially through snowy or icy terrain puts extra stress on your legs, core, and lower back.
Clearing Snow from Roofs and Gutters
This task involves overhead reaching, balance, and coordination, all while bracing against cold and slippery surfaces—a recipe for shoulder and upper back strain.
Ice Chipping and Sanding
Regardless of how you manage your icy surfaces, it quickly fatigues your forearms and shoulders while testing your balance and core stability in navigating this treacherous terrain.
Common Winter Chore Injuries
Low Back StrainThe repetitive bending, twisting, and lifting involved in shoveling and hauling are prime culprits for back pain. As you get tired, it gets tougher to maintain proper positioning and muscle activation, leading to more strain on your spine.
Shoulder InjuriesOverhead movements like clearing snow off a roof can lead to rotator cuff irritation, impingement, and compensation through surrounding musculature. These are usually acute overuse injuries that come on after a big snowfall.
Wrist and Elbow PainThe gripping and chipping needed for snow and ice removal can overwork the hands and forearms, leading to conditions like tennis elbow and carpal tunnel syndrome. Especially working in cold weather, fingers get cold and gripping tools can be difficult, leading to compensation up the chain.
Slips and FallsIcy surfaces dramatically increase the risk of falls, potentially resulting in scrapes and bruises, sprains and strains, fractures and concussions, etc.. Falls are the #1 reason for emergency room visits in the United States… don’t become part of that stat!!!
Injury Prevention Tips for Winter
1. Warm Up Like an Athlete
For any task more involved than brushing off your car, sweeping a dusting of snow off your sidewalk, or spreading a handful of snowmelt on your steps, take ~5 minutes before heading out to warm up. Stretching, muscular activation work, and even a bit of cardio to get the blood flowing would get you going in the right direction. Treat winter chores like the workout they are!
2. Shovel Smarter, Not Harder
Use a snow shovel with an ergonomic design to minimize strain.
Push snow when possible instead of lifting it.
If you must lift, use your legs and keep the load close to your body. Avoid twisting at the waist.
3. Optimize Traction
Wear footwear with good tread or add traction devices like microspikes to avoid slipping. Use sand or salt to make work areas safer. When approaching an icy/slippery area, we recommend walking like a penguin! Sounds silly, but the point is to try to keep your strides short and your center of mass moving forward just over your toes.
4. Pace Yourself
Tackle these chores in multiple efforts during heavy storms rather than waiting for it all to accumulate. As much as we’d prefer to work with the light fluffy stuff, New England storms notoriously drop the heavy wet snow that can be tough to move. Take breaks to avoid fatigue and reduce injury risk.
5. Use Proper Tools and Techniques
Use snow roof rakes with extendable handles to minimize overhead reaching (and avoid getting on the roof, of course).
For hauling wood, use a sled or wagon to lighten the load when possible. Otherwise, try to load and carry with both arms as opposed to having all the weight on one side. This can also be trained with exercises in the gym like the suitcase or farmer’s carry.
When to Seek Help
If winter chores leave you with lingering pain, stiffness, or discomfort, don’t tough it out through the next snowfall. Here’s when to consult your physical therapist:
Persistent Pain: If soreness lasts more than a few days or worsens with activity, it’s time to get it checked out.
Limited Mobility: Struggling to move a joint through it’s normal range of motion or experiencing swelling may indicate injury.
Numbness or Tingling: These symptoms suggest nerve irritation and should be addressed promptly to avoid longer-lasting deficits.
If this stuff pops up, don’t worry—we’ve got you. Our goal as always is to keep you on the mountain… even if that’s a mountain of snow in your driveway. Stay warm, stay safe, and don’t forget—your body deserves the same care during winter chores as it does at the resort or in the gym.
What’s Next?Lot’s of good info coming your way in between, but for our next Seasonal Strain: Working Smarter, Not Harder blog, we’ll cover topics like spring clean-up, gardening, and other tips and tricks to work your way through mud season. Until then, enjoy the snow—smartly!
Comments