Snow Is Gone. The Pain Isn’t. 3 Signs You Overdid It While Shoveling
Everything felt fine yesterday.
You powered through the driveway. You told yourself, “I’ve got this.” Maybe you even felt proud afterward.
Then you woke up this morning and BOOM. Pain city.
Some soreness after snow shoveling is normal. Shoveling is demanding, repetitive, and often done by people who don’t lift, twist, or bend like that every day. But there are signs that what you’re feeling is more than just next‑day stiffness.
Here are 3 signs your body may be telling you something is wrong, and what to do next.
First, What’s “Normal” After Snow Shoveling?
Let’s set expectations.
It’s normal for you to feel:
- General muscle soreness
- Tightness across your low back, knees, hips, or thighs
- Mild stiffness that improves as you move
- Discomfort that eases within 24–72 hours
This is known as delayed onset muscle soreness (DOMS). It shows up after intense activity that you don’t do on a regular basis, including movements involving bending, twisting, and lifting (which is what snow shoveling requires).
But if your pain doesn’t behave like normal soreness, that’s a different story.
- 1: Your Pain Is Sharp, Localized, or “Catches” When You Move
Normal muscle soreness tends to feel dull, achy, and spread out.
A red flag?
• Sharp pain in your body
• A sudden “catch” when you bend or stand
• Pain that feels pinpointed to one spot in, for example, your back or knee
What you should do:
• Do NOT push through it
• Avoid heavy lifting or twisting
• Gentle movement is okay, but sharp pain is a signal for you to pause and get yourself checked
If a movement makes you stop mid‑motion, that’s your body asking for help.
- 2: The Pain Is Worse the Next Morning, Not Better
Normal post‑exercise soreness feels stiff at first, then improves as you move.
But pain that worsens overnight or feels worse the next morning can be a sign that your tissues are more irritated than just normal recovery soreness.
Warning signs include:
• You have a hard time getting out of bed
• Pain that feels worse after rest
• Stiffness that doesn’t improve after moving around
What you should do:
• Avoid long periods of sitting or lying down
• Gentle movement like walking
• If pain continues to worsen after 24–48 hours, don’t ignore it
- 3: Pain Is Radiating, Numbing, or Affecting Strength
If you notice:
• Pain traveling into your leg or buttock
• Tingling, numbness, or burning
• Weakness when you stand, walk, or climb stairs
This is not typical muscle soreness and can signal nerve involvement.
What you should do:
• No hard stretching
• Don’t try to “push through”
• Get evaluated by a physical therapist
- So… What Do You NEED To Do Right Now?
If you’re unsure which category you fall into, here’s a safe approach:
• Gentle movement , but don’t force through pain
• Avoid another round of shoveling if possible
• Heat or ice can help with short‑term comfort
• Pay attention to patterns: are things improving or getting worse?
If your pain is sharp, worsening, traveling, or comes with numbness/weakness, that’s your cue to get answers.
- Not Sure If It’s Serious? Start With a Discovery Visit
At Complete Physical Rehabilitation, we see this every winter. People feel fine during the storm, and the next morning tells a very different story.
That’s why we offer a FREE Discovery Visit: a no‑cost pain screening with one of our physical therapists.
During this visit, we’ll:
• Find out what’s going on with your body
• Help you understand whether it’s normal soreness or something more
• Find out if physical therapy would help, or if it’s something that just needs time
There’s no pressure, no treatment, and no cost. Just answers.
Your driveway may be clear, now let’s make sure your body is, too.
Dr. James Pumarada, DPT, is co-owner of Complete Physical Rehabilitation with his wife, Dr. Asha Pumarada.
With over 25 years of experience, he is a board-certified sports specialist and vestibular therapist who helps patients overcome everything from stubborn neck pain to dizziness and vertigo.
When he’s not helping patients get back to feeling their best, you’ll probably catch him finding excuses to test the newest travel gadgets or planning his family’s next adventure.