Terrified of slipping on ice and fearful of a fall when you venture out of your home?
Winter has arrived with temperatures plummeting and frost, snow and ice on the weather reports.
But for many, the cold weather can make this a dangerous time of year because slipping on ice is a major risk.
A fall on the ice can lead to bruises, fractures and even broken bones.
For elderly people, a slip on the ice can not only lead to physical damage, but wreck confidence and lead to a loss of independence in later life.
Fortunately, frost, snow and ice don't mean that you have to hide away at home until Spring and we share 8 tips to avoid slipping on ice so you can feel confident on your feet in winter.
How To Walk On Ice Without Slipping
If you're really struggling to keep your balance at home, or dealing with a long-standing injury that regularly affects your co-ordination, then these tips may help, but the best advice would be to seek help from our team.
A fall at any age can lead to significant injury so if falls are something that you are worried about, reach out to our team and arrange a Free Balance Assessment to learn the reason you are struggling, and the best treatment options for you.
If you are pretty confident on your feet, and just want to make sure you don't fall in winter, these 8 tips should keep you safe as the colder weather takes over.
1 - Avoid Icy Surfaces
Our first tip to avoid falling on ice is to avoid slippery surfaces as much as possible.
Where possible, try to walk on rougher surfaces - these surfaces won't reflect the light as smoothly and will look bumpier under snow.
For example, rather than walking on your drive or sidewalk, walk on the grass that runs alongside.
As the day goes on, and the temperature rises, be careful of areas with standing water on top of the ice.
This thin layer of water will make a slippery surface even slippier, and increase your fall risk.
2 - Wear The Right Footwear
Your footwear can play a big role in preventing slips and falls on the ice.
Make sure to wear flat footwear with a non-slip sole which should give you more traction as you walk on slippery surfaces.
If you live somewhere that gets regular snow, frost and ice, it may be worthwhile investing in spikes, ice grips or traction aids (various names for the same thing). These fit over your shoes, and have small spikes that pierce the ice as you walk, which gives you more stability and reduce your risk of slipping.
3 - Use The Right Equipment
If you use a walking aid such as a cane or crutches for assistance, make sure it's suitable for icy conditions.
You are likely to place some of your weight through your walking aid, and if this slides on the ice, you are very likely to coming crashing to the ground.
It can also make it harder to correct your balance if you do begin to slip.
4 - Modify Your Walk
You probably do this already if you are fearful of a slip on the ice, but if not, try to walk with a much shorter stride.
Taking smaller steps, walking flat footed (as opposed to landing on your heel and pushing off from your toes) and keeping your center of gravity over your feet as much as possible are all walks that you can avoid a fall.
5 - Improve Your Balance And Co-Ordination
If you are struggling with your balance and co-ordination, balance therapy can help you feel more confident on your feet, and reduce your fall risk.
Have a look at our blogs on Balance Training and Elderly Fall Prevention which contains strategies to help decrease your risk of falls in everyday life.
6 - Keep Your Hands Free
Walking with your hands in your pocket or both hands carrying shopping will stop your arm movements, and this makes it harder for you to maintain balance.
Keep your hands free, and use your arms to help balance.
7 - Concentrate
A really important, and simple way to reduce slips on ice is to concentrate on where you are stepping, and focusing on your balance.
Sending a text, scrolling social media or getting distracted by your surroundings can lead to misplaced footing, and end up with you taking a painful tumble.
8 - Fall Safely
By following all the tips above, you should be able to drastically reduce your risk of falling on ice and snow.
However, falls can still happen so to avoid serious injuries, there are a couple of things to try to remember.
Firstly, avoid your head and face hitting the ground as best you can. A bruise can be painful, but hitting your head can lead to far more serious, and potentially life-changing injuries.
Secondly, try not to put your hands out to break your fall as it can easily lead to a sprained or fracture wrist.
Landing on a fleshier part of your body such as your bottom which can reduce the impact, as well as protecting your wrists, head and face.
Reduce Your Fall Risk With Physical Therapy
Reducing your fall risk can be one of the most important things you do in later life.
The first step for seniors and their family members is to consult with a physical therapist for a free balance assessment, which will help identify each patient’s unique strengths and functional limitations that make an individual more susceptible to poor balance and falls.
FYZICAL Waukesha provides a comprehensive balance therapy program that includes an evaluation of a patient’s gait, or walking skills, to determine potential problems with strength, posture, and other conditions. Hip and ankle weakness, as well as poor posture, often lead to balance problems.
Our experienced physical therapists also develop an individualized program for core and lower extremity strength, balance, endurance and flexibility, and outline steps to prevent future falls.
Contact FYZICAL Waukesha to get a Free Balance Assessment today! Call us on (262) 349-9297 or arrange your Free Balance Assessment by completing our simple form.
More Free Resources On Elderly Fall Prevention
Take our Fight The Fall Quiz where you can quickly find out your fall risk, and receive some free expert advice about preventing falls in the elderly and younger individuals struggling with their balance and co-ordination.
Read Our Blog - Balance Training To Overcome A Fear Of Falling
Read Our Blog - 6 Steps For Elderly Fall Prevention
Follow Us On Social Media - Fyzical Therapy & Balance Centers- Waukesha