Snow shoveling is a winter reality for many people around the world. There is a lot of information available on proper body mechanics to avoid back injuries when shoveling snow. But unfortunately, there isn’t much helpful advice for anyone recovering from tennis elbow and there are a few things you should know before you grab your shovel and head out. So, if you’re recovering from tennis elbow and have no other options to clear your sidewalk or driveway, read on!

First of all, shoveling snow is a strenuous activity, so make sure your back, heart, and arms are up to the task before you even consider shoveling the sidewalk. Warm up your muscles before you start. Specifically with tennis elbow, it’s important to do forearm stretches. Holding your arm out in front of you, palm down, place your other hand on the back of your hand and apply gentle pressure, bending your wrist toward the floor, stretching your forearm extensor muscles. Hold this position for up to 30 seconds and repeat 3 times. Now rotate your outstretched arm so that your palm is facing up and apply pressure through your palm with your other hand, again bending your wrist toward the ground and hold for 30 seconds. Repeat 3 times. These stretches are also good to do when you’re done paddling.

Now, let’s take a look at the blades. The lighter the paddle, the less stress on your arm and back. The curved handles help keep your back straighter, allowing you to generate power through your legs and core. There are also paddles that have a “U” shaped handle, which allows you to push the show, using both arms equally, thus distributing the force between both arms. With tennis elbow, it’s important to keep your elbows bent and as close to your body as possible. This reduces stress on the elbows compared to pushing the paddle with straight elbows. Also, keep your grip light. The lighter the grip, the less stress on the elbow.

Take small shovels when shoveling, especially if the snow is wet and heavy. Break the work up into small sections and take frequent breaks, doing some forearm stretches. If you have a forearm strap or band, wear it when paddling. Remember to keep your core strong, engaging your shoulder and shoulder blade muscles, which are larger and stronger than your forearm muscles.

One thing you will NEVER want to do is crush ice. This is extremely aggravating for the elbow. Forceful grabbing, lifting, and shaking actions are a deadly combination if you have tennis elbow.

When you’re done shoveling, if you have any pain in your elbow, apply a cold pack or put some snow in a bag, wrapped in a pillowcase, on your elbow for 8 to 10 minutes. This helps decrease inflammation. Remember to listen to your body and respect what it tells you!