Stay Steady This Winter: Essential Tips for Staying on Your Feet
We just had a our first big snow across NC this past week and it’s important to think about how to stay safe during this winter season. Winter brings beautiful snow, clear skies and crisp air, and it also comes with its own set of challenges, particularly when it comes to avoiding slips and falls. Cold weather and icy conditions can make even the most routine activities dangerous, especially for older adults or those who have mobility issues. Let’s look at these tips to keep us safe so we can stay connected to family and friends during winter!
In this blog, we’ll explore a range of practical tips and strategies to help you prevent falls during the winter. We’ll cover important topics like how to make your home safer by reducing slip hazards, choosing the right footwear for icy conditions, and taking care of your health to keep your balance steady. These tips will help you stay safe and enjoy the winter months without worry.
So, grab a cup of hot cocoa, and let’s dive into the essential safety measures that can help you keep your footing and stay upright this winter. By following these guidelines, you can enjoy the season’s beauty without the risk of an unfortunate fall.
Understanding Winter Risk
Falls are a significant concern in the winter months, and they can lead to serious injuries like fractures or sprains. Ice on sidewalks, slippery driveways, and even wet floors from tracked-in snow can turn a simple walk into a risky endeavor. In fact, a study done in 2024 found that in winter older adults (ages 65 and older) account for 23% of emergency department visits for falls on snow or ice. This is similar across regions with freezing and mild winters. Community-dwelling men also have a higher percentage of fall-related emergency department visits in winter than in other seasons. But don’t worry—by taking some simple precautions, you can greatly reduce your chances of falling and ensure you stay safe all season long.
As winter arrives and temperatures drop, we all need to be extra careful about our risk of falling. Snow and ice can be dangerous for everyone, but older adults face special challenges that can make winter conditions even riskier.
Decreased Sensation: As we age and gain more life experience, it is common to lose feeling or sensation in our feet. This can be worsened by conditions like arthritis, diabetes, or poor circulation. When we can’t feel our feet as well, it’s harder to notice icy patches or uneven ground. This makes it easier to lose balance and fall when walking outside in the winter.
Medication Side Effects: Many adults take several medications for different health issues. While these medicines are important, they can also have side effects that increase the risk of falling. Some medications can cause dizziness or confusion, which can affect balance and coordination. It’s important to talk to your doctor or pharmacist about any side effects that you may experience.
Unsteady Gait and Muscle Weakness: Without regular exercise, muscles can weaken and lose flexibility, making it harder to stay balanced. Those who don’t exercise regularly may find it even more difficult to walk safely on icy or snowy surfaces. Regular strength and balance exercises can help, and it’s best to start them before winter arrives and keep them going. Starting anytime is a good thing! Visit healthyagingnc.com for local strength and balance classes.
Plan Ahead: Check the weather forecast before heading out, and try to avoid outdoor activities during particularly icy or snowy conditions.
Winterizing Your Home
Indoor Safety
Use Mats and Rugs: To help prevent slips and falls indoors, place non-slip mats or rugs in areas that are prone to getting wet, like near doorways and in the kitchen. Choose mats with a non-skid backing to keep them securely in place, and regularly clean them to remove any dirt or moisture that could cause accidents.
Wear the Right Footwear: Inside your home, opt for shoes with non-slip soles to enhance traction and reduce the risk of slipping. Avoid walking around in socks or slippers with smooth soles, as they offer little grip on hard floors.
Outdoor Safety
Shovel Walkways Regularly: Keep your driveways, sidewalks, and steps clear of snow and ice by shoveling them as soon as possible after a snowfall. Prompt snow removal prevents snow from packing down and turning into hard, dangerous ice when temperatures fall. Need help with this? Ask a neighbor or call your local Area Agency on Aging to see if they can to help.
Use Salt or Sand: Apply salt, sand, or ice melt to icy or slippery surfaces to improve traction and lower the risk of falls. Keeping a container of these materials by your door makes it easy to address icy spots quickly and check them regularly. Salt and sand, or even kitty litter, can provide additional grip and help keep walkways safer.
Avoid Walking on Icy Surfaces: Whenever possible, steer clear of walking on icy patches. If you have no choice but to cross an icy area, do so carefully. See tips below.
Safe Practices for Navigating Ice and Snow
Navigating ice and snow can be challenging. By adopting certain techniques and using appropriate tools, you can significantly reduce your risk of slipping and falling. Here are some practical tips and resources to help you stay safe:
Techniques for Walking on Icy Surfaces
Keep Your Hands Free: Avoid carrying heavy items or using your hands to balance, as this can increase the risk of falling.
Wear Proper Footwear: Choose shoes or boots with non-slip soles specifically designed for icy conditions. Look for footwear with deep treads or traction patterns that can better grip the ice. Ice grips or cleats that attach to your shoes can also provide extra stability.
Test it out: Take small steps, and test out that surface first by keeping your weight balanced and testing it out with one foot before transferring all of your weight. Balance and tai chi classes can help practice this awareness.
Avoid Shuffling Your Feet: Shuffling can actually increase the risk of slipping. Instead, walk with a heel-to-toe motion, keeping your weight centered over your feet.
Use Ice Traction Devices: Consider using ice cleats or crampons, which can be attached to your footwear to provide additional grip on icy surfaces. These devices are particularly useful for navigating icy sidewalks or unplowed paths.
2. Using Walking Aids or Supports
Walking Canes: A cane can provide extra balance and support. Make sure the cane has a non-slip rubber tip and consider using a cane with a wide base or additional traction features for better stability.
Walkers: A walker can offer additional balance and safety for those who need more support. Ensure the walker has non-slip feet and is adjusted to the right height for comfort and effectiveness.
Grab Bars and Handrails: Install grab bars or handrails in key areas, such as near entryways and stairways, to help provide stability as you navigate potentially slippery areas. Make sure these supports are securely installed and can handle weight.
3. Tips for Getting In and Out of Vehicles Safely
Use the Vehicle for Support: When getting in or out of a vehicle, use the door frame or the vehicle itself for support. Hold onto the car frame or the seat to maintain balance.
Step Carefully: When entering or exiting, take small, cautious steps. Avoid sudden movements that could cause you to lose your balance. Ensure you have a secure footing before fully committing to the movement.
Clear Snow and Ice Around the Vehicle: Before getting into or out of your car, clear snow and ice from the area around your vehicle. Make sure the ground is as clean and dry as possible to prevent slips.
Use a Vehicle Mobility Aid: For those with mobility issues, consider using a vehicle mobility aid such as a transfer board or a swivel seat cushion. These aids can make it easier to get in and out of the car safely.
Winter can be a wonderful time of year, but it also brings some safety challenges. To stay safe and avoid falls on ice and snow, it’s important to know the risks and take simple precautions. By using the right walking techniques, wearing proper footwear, and using walking aids if needed, you can help protect yourself from slipping. Make sure to keep your surroundings safe by shoveling snow and applying salt or sand to icy areas. When getting in and out of vehicles, take extra care to ensure you have good footing and use the car for support.
By following these tips and using the available resources, you can enjoy the winter season more safely and confidently. Remember, safety doesn’t have to take away from the fun. With a few careful steps, you can navigate winter’s challenges and stay safe while making the most of the season.
Resources Referenced
CDC Winter Weather Tips: Provides general tips on staying safe in winter weather, including walking on ice.
NIH Fall Prevention for Older Adults: Offers advice on preventing falls and improving balance, which can be useful for winter safety.
National Safety Council Winter Driving Tips: Includes tips on safely navigating winter conditions, which can also be applied to walking safely in snowy and icy conditions.
Author: Amber Chapman, Editor: Ellen Bailey | NC Center for Health and Wellness