As the days are getting colder and with more snowfall, this means it's time for the back breaking task of shovelling the snow. Whether you’re clearing your driveway or helping out a neighbour, improper shovelling techniques can quickly lead to sore joints, aching muscles, and even injury. To prevent these painful outcomes, it’s crucial to use the right form. First, keep your back straight and avoid twisting. Use your legs, not your back, to lift the snow. A shovel with a curved handle can make a big difference by encouraging proper posture. And, remember to take breaks to rest your muscles and hydrate.
However, even with the best form, the repetitive nature of shovelling can still leave you with muscle soreness and joint stiffness. If you’re already feeling the aftermath of your snow-clearing workout, topical treatments can provide soothing relief. 2 topical ingredients that comes to mind are
- Comfrey: is a herb that has been widely used as a topical analgesic and anti-inflammatory. It can be used to treat bruises, fractures, sprains, strains, pulled muscles and ligaments. One important compound in comfrey is allantoin which can promote cell regeneration and tissue repair thereby speeding up healing of strains and bruises. In addition, other compounds like rosmarinic acid are known for its antioxidant and anti-inflammatory properties.
Pascoe Traumaplant Comfrey Cream (click link to purchase)
2. Arnica: A widely used topical cream/gel/ointment is known for its powerful anti-inflammatory properties that can help reduce bruising and stiffness. The main anti-inflammatory constituents of arnica are sesquiterpene lactones, such as helenalin. Studies have shown that arnica's anti-inflammatory properties inhibit the transcription factor NF-κB, which regulates genes that cause inflammation. Here are some of the arnica topical pain relief we offer (click link to purchase):
Boiron Arnica Gel:Eases resorption of bruises and inflammatory oedema caused by falls, blows, blunt injury or surgery.
Boiron Arnica Cream: Eases resorption of bruises, contusions and inflammatory oedema caused by falls, blows, blunt injury or surgery.
Boiron Arnica Roll-on: Homeopathic medicine for the relief of pain, stiffness (tension) in muscles and joints caused by minor traumas, physical activity or overexertion.
St. Francis Herb Farm Arnica Oil: Arnica Oil is a topical product used to soothe sore muscles and inflammation due to sprains, bruises, and wounds.
STF: Kinomai Cream Restoraction: Kinomai Restoraction Cream is the ideal first aid cream, great for relieving the aches and pains associated with sore, stiff muscles.
Muscle soreness, particularly after physical exertion is often caused by inflammation and oxidative stress. If you prefer oral supplementations for long-term use, here are some supplements that could internally support and keep the soreness at bay. (Click on the supplements to see what we offer):
- Curcumin: Known for its powerful anti-inflammatory and antioxidant properties, it can help reduce the production of inflammatory molecules responsible for pain and swelling. It interacts with a variety of signalling molecules involved in inflammation and cell damage. In addition to being a potent anti-inflammatory, curcumin also has antioxidant properties that help neutralize free radicals, reducing oxidative stress on muscles and tissues. This helps with recovery and decreases muscle pain after physical activity.
- Fish oil: Rich in EPA and DHA which are known to reduce inflammation and muscle soreness. Omega-3s from fish oil help to reduce the production of pro-inflammatory compounds like eicosanoids, which are involved in pain signalling. By decreasing these compounds, fish oil can help reduce the inflammation that contributes to muscle soreness, promoting faster recovery.
- Magnesium malate: There are many types of magnesium that are available, however magnesium malate works well on low back muscle soreness. Magnesium helps to relax muscles and reduce cramping, while malic acid supports the production of energy (ATP) in muscle cells. Both work together to prevent muscle fatigue, reduce the intensity of muscle soreness, and speed up recovery by helping to maintain proper muscle function. Magnesium also has anti-inflammatory effects, further supporting the reduction of muscle pain.
By combining proper shovelling techniques with these natural remedies, you can tackle the winter chores without the pain. Whether you’re soothing muscles with a topical ointment or supporting joint health with an oral supplement, these natural solutions can help you heal faster and get back to enjoying the season.
