Winter is a time for being extra careful. Shoveling snow the wrong way, slipping on sidewalks and wearing the wrong kinds of clothing can lead to spasms, strains and sprains.

Simply walking outside in the freezing weather without layers of warm clothing can intensify older joint problems and cause pain. As muscles and blood vessels contract to conserve the body’s heat, the blood supply to extremities is reduced. This lowers the functional capacity of many muscles, particularly among individuals that are less physically fit. Preparation for an outdoor winter activity, including conditioning the areas of the body that are most vulnerable, can help you avoid injury and costly health care bills.

It’s well documented that shoveling snow can also wreak havoc on the musculoskeletal system. The American Chiropractic Association suggests the following tips for exercise of the snow shoveling variety:

If you must shovel snow, be careful. Listen to weather forecasts so you can rise early and have time to shovel before work.

Layer clothing to keep your muscles warm and flexible. Shoveling can strain de-conditioned muscles between your shoulders, in your upper back, lower back, buttocks and legs, so do some warm-up stretching before you grab that shovel.

When you do shovel, push the snow straight ahead. Walk it to the snowbank; don’t try to throw it. Avoid sudden twisting and turning motions. Bend your knees to lift when shoveling. Let the muscles of your legs and arms do the work, not your back.

Take frequent rest breaks to take the strain off your muscles. A fatigued body asks for injury. Stop if you experience chest pain, get really tired or experience shortness of breath. You may need emergency assistance.

Presented as a service to the community by: Union County Chiropractic Clinic, 110 Skyline Drive, Maynardville, TN (865) 992-7000 www.unioncountychiropractic.com.