Winter is here, and it is beautiful! However, ice and snow are also here, sometimes making common walking areas hazardous. A fall can result in serious injury. Here are some tips to help reduce your fall risk this winter.
Be more cautious: Become aware of your environment. There may be slick spots that are hard to see. If you use an assistive device (cane, trekking poles, walker, etc.), take it with you. If you are unsure if you should be using an assistive device, talk with your physical therapist to find a good option for you. “Walk like a penguin” – wider, slower and smaller steps can make you more steady on potentially slick surfaces. Take a bag of kitty litter or sand with you to spread on suspicious ground you encounter. Ask for help if you are having a hard time clearing your walk and driveway.
Footwear: Wear shoes that fit well and have good traction, such as snow boots or sneakers with heavy tread. You can consider adding ice grippers to your shoes.
Come see your physical therapist: They can help you identify personal factors to reduce your fall risk. Your vision, medical history, and balance issues can all play a role in your fall risk. Your physical therapist can help you understand what you can modify for improved safety. They can also help you get active in an exercise routine. Being active can improve your balance and overall function1, making it easier to get around.
Walk like a penguin: Shorter, smaller steps with feet slightly wider than hips – “waddle”
Be prepared: carry a small ziploc bag with salt, sand, or kitty litter to use on icy surfaces
Get active: Visit your local PT to get started or progress you exercise routine. Being active can improve your balance and function.
Anne Shumway-Cook, William Gruber, Margaret Baldwin, Shiquan Liao, The Effect of Multidimensional Exercises on Balance, Mobility, and Fall Risk in Community-Dwelling Older Adults, Physical Therapy, Volume 77, Issue 1, 1 January 1997, Pages 46–57, https://doi.org/10.1093/ptj/77.1.46