Winter-Proof Your Walk: Tips for Preventing Falls

As temperatures drop, your risk of slipping and falling on ice and snow goes up. If you’re lucky, you walk away with a bruised bottom and ego. But for many folks, especially those 65 and older, icy falls can lead to broken wrists, hips, and hands and even fatal head injuries. 

Of course, no one anticipates falling, but there are things you can do to reduce your risk. Here’s where to start:

Keep walkways clear of ice and snow. Apply sand or earth-friendly cat litter to well-used walkways and areas that commonly ice over to create traction.
Walk like a penguin. When walking on ice, shuffle your feet only slightly apart for better balance. Bending your knees slightly as you walk will also improve balance. Keep your hands free and out of your pockets to help you balance.

Walk sideways on inclines. When navigating icy inclines, turn sideways. Take small side-steps with your knees slightly bent for better balance and stability. 

Watch out for icy patches. Watch out for invisible ice when exiting cars or when walking up and down outdoor stairs. 

Choose your path wisely. If there are clean pathways with handrails, use them. If the sidewalk is icy, move just off the edge and walk on the snow or grass for traction. 

Wear shoes and boots with proper traction. Flat-soled footwear made of rubber and neoprene composite provides better traction than plastic and leather soles. For especially slippery conditions, you may want to invest in slip-on traction cleats or snow grips, which provide grip on snow and ice.

Use Assistive Devices Wisely.

If needed, use a cane or walker for added stability. Make sure any device you use is properly fitted for you.  Consider attaching an ice gripper to your cane tip or getting wheels specially designed for winter conditions for your walker.

Take your cell phone. Whenever you’re headed out in icy conditions, put your cell phone in your pocket. Having your hands free will help with balance, and if you do fall, you can call for help if needed.

Fall smart. If you feel yourself falling, try to land on something soft and use your arms to protect your head if necessary.

Stay still. If you do fall, resist the instinct to jump right up. Instead, take a few moments—or minutes—to assess any sources of pain or discomfort. If you can’t get up, hit your head, or feel like you may have broken a bone, call 911.

Get up slowly and safely. If you can get up, do it slowly to avoid falling yet again.

With a few simple precautions, you can significantly reduce your risk of falling and safely navigate winter's slippery challenges.

Dr. Lisa J. Downing-Forget, MD, MPH practices Geriatric Primary Care at Southwestern Vermont Medical Center.