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Proper Shoveling Techniques to Protect Your Joints

For many people in Connecticut, snow shoveling is an unavoidable part of winter. For those living with arthritis, however, this common chore can place significant stress on already sensitive joints, especially the back, knees, hips, shoulders, and hands. The cold weather can also increase stiffness and discomfort, making injury more likely.

At Orthopaedic Specialty Group (OSG), our team wants to help you stay safe and comfortable this winter. Here are expert tips to make snow shoveling safer if you have arthritis.

1. Warm Up Before You Start

Cold muscles and joints are more prone to strain. Before heading outside, spend 5–10 minutes warming up with gentle movements.

Try:

• Marching in place
• Shoulder rolls
• Gentle back and knee stretches
• Opening and closing your hands to loosen finger joints
  

Warming up improves circulation and helps reduce stiffness.

2. Choose the Right Shovel

Using the right equipment can make a big difference for joint comfort.

Look for a shovel that:

• Is lightweight
• Has an ergonomic or curved handle
• Allows you to push snow rather than lift it
  

If possible, consider a snow pusher or powered snow blower to reduce strain.

3. Push Snow Instead of Lifting

Lifting heavy, wet snow puts excess pressure on the back, shoulders, and knees.

When shoveling:

• Push snow to the side whenever possible
• Take smaller scoops if lifting is necessary
• Avoid throwing snow; instead, walk it to where it needs to go
  

This reduces joint stress and lowers the risk of injury.

4. Use Proper Body Mechanics

Good posture is essential for protecting arthritic joints.

Remember to:

• Bend at your knees and hips, not your waist
• Keep your back straight
• Hold the shovel close to your body
• Avoid twisting motions by turning with your feet instead
  

Proper mechanics help prevent back and joint injuries.

5. Take Frequent Breaks

Snow shoveling can be physically demanding, especially for those with arthritis.

Tips:

• Take breaks every 10–15 minutes
• Pace yourself—there’s no need to rush
• Listen to your body and stop if pain increases
  

Overexertion increases the risk of injury and flare-ups.

6. Stay Warm and Protect Your Joints

Cold temperatures can worsen arthritis stiffness.

Be sure to:

• Dress in warm, layered clothing
• Wear gloves to protect your hands and improve grip
• Use supportive footwear with good traction
  

Keeping joints warm can reduce pain and improve mobility.

7. Know When to Ask for Help

If snow shoveling causes significant pain or feels unsafe, it’s okay to ask for help.

Consider:

• Hiring a snow removal service
• Asking a neighbor or family member for assistance
• Using ice melt to reduce the need for repeated shoveling
  

Protecting your joints is always the priority.

Turn to Orthopaedic Specialty Group in CT This Winter

Snow is part of life in Connecticut, but joint pain doesn’t have to be. By following these safe snow shoveling tips, you can protect your joints, reduce discomfort, and enjoy winter with greater confidence.

If arthritis pain is limiting your daily activities, contact Orthopaedic Specialty Group to schedule an appointment today.