OGDEN -- If this weekend's winter storm left your back aching and your joints sore, you might want to brush up on your snow-shoveling skills.
Utah receives an average of more than 56 inches of snow each year. Each heavy snow usually results in a few back injuries, heart attacks and amputated fingers, but with a little care, you don't have to end up in the emergency room, local experts say.
Jon Rhodes, a physical therapist at Ogden Clinic, said although snow shoveling is rarely thought of as exercise, it can be quite a strenuous aerobic workout.
"People should always warm up before and cool down after shoveling," Rhodes said. "Stretching the legs and back will greatly reduce injury."
Kayleen Paul, director of critical care, emergency and trauma services at McKay-Dee Hospital in Ogden, said after warming up, you should pace yourself carefully, especially if you don't regularly exercise.
"If the shoveling causes chest, arm or back pain, stop," Paul said. "Take your time. There's no Olympic medal for speed-shoveling."
Shoveling also requires proper form, Rhodes and Paul say.
"The most common snow-removal injury is a back injury, which often comes from bending forward and twisting," Rhodes said. "Individuals should lift by bending their knees and rely on support from their legs instead of their backs."
Paul said a good snow shovel should have a curved handle that lets you keep your back straighter.
In addition, plastic blades are lighter than metal ones, and that can mean a lot less weight handled when clearing a large space, she said.
Deanna Wolfe, trauma coordinator at Ogden Regional Medical Center, said instead of throwing the snow, you should dump the shovel.
"It's much less likely to injure your neck or back," she said. "Avoid shoveling after a large meal, as that puts more stress on your heart because your blood supply works to digest the food."
Paul said you can also push the snow instead of lifting it whenever possible.
Dressing appropriately to shovel or snowblow will also help you avoid frostbite, say the experts.
"While shoveling, it's important to remain dry and warm," Rhodes said. "Problems such as frostbite can occur if clothing becomes wet or body parts are exposed to the cold elements."
Good shoes or boots with good traction also will help prevent a fall that can cause broken bones, Wolfe said.
"Make sure someone checks on you, so if you do fall, you can get help before you become hypothermic," she said.
And just because you have a snowblower doesn't mean you will be any safer.
In fact, Dr. Kevin Stucki, an orthopedic specialist at Ogden Clinic, said injuries from a snowblower can be devastating.
"People often stick their hands into a snowblower if it's not running. They feel like they are safe, but injuries can often cause partial or even full amputation of a finger."
Paul said the best way to avoid an amputation is to simply keep your fingers away from the blades.
"I know it sounds easy, but this is a fairly common cause of emergency department visits, especially during the first heavy storms of the season," she said.
"If something is caught, you must turn the machine all the way off. I know, it takes more time, but you're going to need those fingers to wrap Christmas presents."
Wolfe said a good way to keep snow from sticking to the shovel or the blades of a snowblower is to spray them with a little cooking oil.
One more thing to ensure your safety this winter: Stay off the roof.
"Another big area of injury and concern are falls from ladders and roofs while decorating or removing snow and ice," Wolfe said.
"Please consider calling a professional who has appropriate safety equipment."
Paul said if you really like to risk life and limb, there are several do-it-yourself websites that suggest techniques -- but she doesn't recommend it.
"My advice is to hire a professional. Huge clumps of heavy snow, ladders and ice, slippery roof slopes -- none of this sounds like fun to me."
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