Preventing Winter Falls

Tips for Winter Walking

Choose the Right Footwear

Wearing appropriate footwear when going outdoors is one of the most important ways to prevent falls. Look for:

• Shoes or boots with non-slip, rubber soles.
• Footwear with deep treads for added traction.
• Insulated and waterproof options to keep feet warm and dry.
• Footwear that fits properly and is comfortable.

Walk Smart and Stay Aware

Adjusting the way you walk in winter conditions can help reduce the risk of slipping. Try the following:

• Take slow, small steps to maintain balance.
• Keep your center of gravity slightly forward and walk flat-footed.
• Use handrails when available, especially on stairs or ramps.
• Avoid distractions like looking at your phone while walking.

Use Assistive Devices

If you experience chronic pain that affects mobility, using various aids to help you walk can help provide stability. This may include:

• A cane with an ice grip attachment.
• Nordic walking poles for added support.
• Walkers with rubber-tipped feet or wheels designed for winter surfaces.

Keep Your Pathways Clear

Maintaining a safe environment around your home is crucial:

• Shovel and salt your driveway, sidewalks, and steps regularly.
• Install motion-sensor lights to improve visibility during dark winter evenings.

If shoveling is difficult due to pain, consider hiring a service or asking a friend or family member for help.

Dress Warmly

Cold weather can cause muscles and joints to stiffen, increasing the risk of falls. Stay warm with:

• Layered clothing that allows flexibility.
• Insulated gloves and footwear to maintain hand and foot dexterity.
• A hat and scarf to protect against wind chill.
• Wool clothing items for extra warmth.

Strengthen Your Body with Gentle Exercise

Maintaining muscle strength and flexibility in any season is essential for preventing falls. Low-impact exercises that can help include:

• Yoga or tai chi to improve balance.
• Gentle stretching to keep muscles limber.
• Water therapy to strengthen muscles without putting excess stress on joints.
• Going for indoor or outdoor walks.

Plan and Take Precautions

Sometimes, the best way to prevent falls is to avoid dangerous situations altogether. Consider:

• Staying indoors during extreme weather conditions.
• Using delivery services for groceries or medications.
• Asking a friend or neighbor for assistance when needed.