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How to prevent injuries when shoveling snow, walking on ice
Prepare
It's no secret that inclement weather is coming. Salt your driveway before the snow arrives so you don't have to shovel as much.
Pick the proper clothing
Dress as you would for exercising and for the cold: Think layers.
Warm up first
Shoveling is exercise, and you should warm up for it just as you should before exercising. Even just doing some jumping jacks or going up and down some stairs to get warmed up will help.
Ergonomic shovels can make a big difference
Ergonomic shovels are much lighter, and they have contoured handles, which reduce the bending you need to do.
Push, don't lift
"Once you are shoveling, push the snow rather than trying to lift it," says exercise science professor Sandra Hunter. “If, however, you do have to lift, make sure that you are bending your knees and lifting the snow with your legs and not your back." She said it's twisting, throwing the snow and using your back rather than your legs that are really going to do damage. "So tighten your abdominal muscles before you lift. If you do that, it's really hard to twist, and you really protect your vertebrae."
Take breaks and keep hydrated
When shoveling snow, you can quickly overheat and become dehydrated.
Pay attention to signs and pains
"Some people have had heart attacks while shoveling; it's not uncommon," Hunter said. "One just has to listen to their body. If you got shortness of breath, chest discomfort or discomfort down your left arm, definitely do something about that." She said not to just endure pain and say, "I'll just finish this."
Make right choices for the winter season
When it comes to navigating icy conditions, concussions are among the biggest injuries. Black ice is especially tricky. "To negotiate ice, you've got to keep flat feet, take small steps, and you've got to keep your feet wide apart, so you have a big base of support," Hunter said. "And footwear is huge in terms of having some sort of grip." The bottom line: The right outwear, prep and shoveling techniques are really important for the winter season.
10 winter driving safety tips
10 winter driving safety tips
While the Red Cross encourages you to stay off the road if possible, if you have to drive in snow or freezing rain, follow these tips about how to drive safely during a winter storm or what to do if you become stuck in your vehicle:
Make sure your vehicle is ready for winter
Make sure your vehicle is ready for winter with a window scraper, kitty litter or sand in case you get stuck, extra clothes and a Disaster Supplies Kit in your trunk. Pack high-protein snacks, water, first aid kit, flashlight, small battery-operated radio, an emergency contact card with names and phone numbers, extra prescription medications, blankets and important documents or information you may need.
Fill the gas tank
Fill the vehicle’s gas tank and clean the lights and windows to help you see.
Pay attention to the forecast
Find out what disasters may occur where you are traveling and pay attention to the weather forecast. Before you leave, let someone know where you are going, the route you plan to take, and when you expect to get there. If your car gets stuck, help can be sent along your predetermined route.
Make sure everyone is buckled up
If you have to drive, make sure everyone has their seat belts on and give your full attention to the road. Avoid distractions such as cell phones.
Don't follow too closely
Don't follow other vehicles too closely. Sudden stops are difficult on snowy roadways.
Don't use cruise control
Don't use cruise control when driving in winter weather.
Don't pass snow plows
Don't pass snow plows.
Know that ramps, bridges, and overpasses freeze first
Know that ramps, bridges, and overpasses will freeze before roadways
Don't run your heater constantly
Don’t run your engine and heater constantly to help avoid running out of gas. Don’t use things like lights or the radio without the engine running so the battery doesn’t conk out.
Move your vehicle off the roadway
If you can, move your vehicle off the roadway. Stay with it – don’t abandon it. If you have to get out of your vehicle, use the side away from traffic.
