WEST ORANGE, N. J. — Each year, more than 70,000 individuals seek medical attention for injuries related to snow shoveling, including about 11,000 who are seen in hospital emergency rooms. And while most people agree that snow shoveling can be a “ pain,” it doesn’t have to cause pain — or injury — to the muscles and bones in the arms, neck and back or to the heart.

“Every winter, people experience back injuries, falls, fractures and even heart attacks as the result of shoveling snow,” notes Terry Carolan, clinical manager at Kessler Institute for Rehabilitation. “People don’t realize that shoveling, combined with the cold weather, puts a great deal of stress on the body. For older or more sedentary individuals, there is an increased risk of injury. But generally, by using proper warm- up and lifting techniques, along with some common sense, individuals can help to reduce their risk of injury — and may actually benefit from the exercise.”

It is generally recommended that adults strive for approximately 20 to 30 minutes of moderate exercise at least three to four days a week especially during the winter months when both outdoor temperatures and personal motivation tend to drop. Shoveling snow for about 15 minutes at a time counts as moderate physical activity, much like a brisk walk. To help prevent injury, Kessler, recommends the following guidelines:

— Avoid caffeine or nicotine before shoveling, especially if you have a history of or are at high risk for a heart attack. These stimulants may increase your heart rate and cause your blood vessels to constrict, which places extra stress on the heart. If you have a heart condition or back problems, check with your doctor before doing any shoveling.

— Drink plenty of water to avoid dehydration.

— Dress in layers and be sure to wear a hat, gloves or mittens, and sturdy, non-skid footwear.

— Do some basic warm-up exercises before shoveling, such as walking for a few minutes or marching in place. Stretch the muscles in your arms and legs, because warm muscles will work more efficiently and are less likely to become injured.

— Try to shovel fresh snow rather than partially melted and packed snow. Lift small amounts at a time using your legs, not your back. Scoop the snow in a forward motion and step in the direction as you throw the snow. Avoid twisting and tossing the snow over your shoulder or to the side. If possible, try pushing the snow forward rather than lifting.

— Use a sturdy snow shovel that has open ends that allow you to easily toss the snow off to the side.

— If you experience any pain in the chest or arm, shortness of breath or profuse sweating, stop shoveling immediately and seek appropriate emergency medical attention.

— Most importantly, pace yourself. Be sure to take frequent rest breaks and avoid over-exertion.

Keep in mind that snow shoveling is hard work. But by understanding your physical condition and taking the appropriate precautionary measures, you can help reduce the risk of injury during these cold winter months.

For more information, visit www.kessler-rehab.com.

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