CHICOPEE, Mass. (WWLP) - Before you remove the snow off your driveway or front steps, doctors have a warning about injuries.  LIST: How much snow did western Massachusetts get? According to the National Institutes of Health, each year, shoveling snow results in about 11,500 injuries – including 100 deaths. Data shows that those deaths are typically caused by heart attacks with the most common injuries associated with snow removal, which are sprains and strains. How to prevent injuries Baystate Health states that it's important to use good technique when shoveling like lifting with the legs instead of the back. Slipping on ice can lead to minor or serious head injuries, so be cautious when walking outside. To avoid slipping on ice and the snow, it is recommend to buy yourself a pair of shoes or boots with good traction or adding snow and ice safety traction devices to your footwear. Anyone working outside should stay hydrated, even if you aren't thirsty. “Take time to stretch your lower back muscles with some gentle exercises before shoveling and consider walking for a few minutes or marching in place. You should also drink plenty of water to avoid dehydration and refrain from any caffeine or nicotine, which are stimulants and may increase your heart rate,” said Dr. Julio Martinez-Silvestrini, medical director, Baystate Rehabilitation Care. Protecting your heart The American Heart Association also states that shoveling can be a major strain on your heart, especially for those with underlying conditions or risk factors. While straining to lift heavy loads, such a shovelful of snow, you often hold your breath unconsciously, which causes big increases in heart rate and blood pressure. The cold air could also cause constriction of blood vessels throughout the body, which would disproportionately raise blood pressure and simultaneously constricting the coronary arteries. "Research has found that the strain of heavy snow shoveling may be as demanding on the heart than taking a treadmill stress test. Combined with the dangers of exertion in extremely cold weather, you’re looking at a perfect storm for a heart-related event,” said Dr. Keith Churchwell, American Heart Association volunteer president. “The impact can be worse on those people who are the least fit.” Churchwell recommends the following tips to help reduce increased risk from snow shoveling: Ask for Help: If you have heart disease or risk factors like high blood pressure, diabetes, or a history of smoking, don’t take chances—get someone else to clear your snow. Pace Yourself: If you do need to shovel, take it slow and steady. Start gradually and pace yourself. Dress Warmly: Cover your mouth and nose, wear layers, and don’t forget a hat and gloves. Watch out for the wind. Wind chill can make the air feel even colder and put extra stress on your body. Push the Snow: Push or sweep the snow instead of lifting and throwing it. That movement puts less strain on your heart. Use a Snowblower: If you are able, use an automated snow blower rather than shoveling. While you should still proceed with caution and be mindful of how your body is feeling, research shows that using a snow blower doesn’t raise your heart rate quite as high as shoveling. Listen to Your Body: if you feel chest pain, dizziness, or an irregular heartbeat, stop immediately and call 911. Your health is more important than a clear driveway! Local News Headlines What’s open and closed on Martin Luther King Jr. Day? Preventing frozen pipes as frigid temperatures on the way Shoveling snow? Ways to prevent injuries, heart strain LIST: How much snow did western Massachusetts get? WWLP-22News, an NBC affiliate, began broadcasting in March 1953 to provide local news, network, syndicated, and local programming to western Massachusetts. Watch the 22News Digital Edition weekdays at 4 p.m. on WWLP.com.