Why are falls a serious issue during winter?
Some of the most common fall risks for older adults are uneven or unsecured surfaces, stairs, and slippery floors. This is exactly what makes winter so dangerous for seniors. During the cold months, the ground is uneven and slippery. Each year we hear stories about older adults who have slipped and fallen just outside of their homes, usually from walking up and down the steps of their front door. These falls can be more dangerous and painful than the ones you may experience inside your house. To make matters worse, the risk of long-term health issues due to prolonged lie times worsens due to the cold temperatures and hard icy ground surface.
How do you prevent slipping in the winter?
Reducing the likelihood of experiencing a fall during the winter requires planning and preparedness. This winter consider the following tips to help you stay safe and get the most out of our winter months:
Choose winter footwear carefully
The right pair of winter boots can make a huge difference in helping you stay steady:
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Look for non-slip boots: The sole of your boots should be made of sturdy rubber or similar material with excellent traction. Test for flexibility by bending the sole slightly. If it’s too stiff, it may not grip the icy ground well.
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Use ice cleats if needed: Anti-slip cleats or removable traction devices can provide added grip on icy surfaces. Be sure to remove them indoors, as they may increase your chances of slipping on smooth floors and may cause damage to hardwood flooring.
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Prioritize ankle support: Boots with higher sides that wrap around your ankles can provide more support by reducing the risk of twisting or rolling your foot. Make sure the boots fit well without restricting circulation.
Plan your trip
Thinking about and planning your trip can also reduce your risk of experiencing a fall outside. If you know that you will be leaving your home or are making plans to leave your home, check the forecast to avoid going out during extreme weather or when ice is likely to have formed. If you’re not in a rush, consider waiting for conditions to improve or for walkways to be cleared after heavy snowfall.
Giving yourself extra time to complete errands or get to appointments can also help prevent falls, as rushing often leads to missteps. Inform someone of your plans, especially if you’re going alone, and carry a cell phone or personal emergency response device in case you need assistance. Knowing that someone is aware of your plans and can assist if needed can bring peace of mind to both you and your loved ones.
Walk cautiously and slowly
Walk cautiously when outside to maintain balance and stability. Take shorter steps, keep your feet close to the ground, and avoid putting your weight entirely on your heels. If you’re walking on ice, point your toes slightly outward, keep your knees relaxed, and take deliberate, flat-footed steps to improve your stability. Don’t keep your arms in your pocket as holding your arms out slightly to the sides can help you balance better. Also, avoid distractions, like looking down at your phone, as it can make it easy to miss hazards on the path ahead.
Use handrails where possible
When it comes to fall prevention, make handrails your best friend. Holding onto a railing can steady your body and may even prevent a slip from turning into a fall. If your home has outdoor railings, ensure they are securely attached and ice-free. If needed, consider installing extra support along walkways or frequently used areas around your home for added safety.
Remove snow around your home immediately
Make snow removal a priority after it snows. Even if it doesn’t snow a lot. It only takes a little bit of snow turning into a thin layer of ice for it to be dangerous. Shovel regularly to clear your walkways, steps, and driveways, preventing snow from compacting and creating icy patches. Salt can be used to melt ice and increase traction, while sand provides grit for a non-slip surface. Keep salt or sand in a convenient place near your door so it’s easily accessible whenever conditions require. If snow removal is difficult, don’t hesitate to ask for help; many communities offer assistance or services for this purpose.
Stay active
Staying active throughout winter will help keep your muscles strong and flexible, which is key in maintaining balance and reducing your fall risk. Indoor exercises can help if outdoor conditions are too treacherous. Light stretching, chair exercises, or balance-focused activities can easily be done every day in the comfort of your own home. While prioritizing exercise outdoors not only brings with it the advantages of exercise but also all of the health benefits that come with spending time outdoors. If you enjoy group activities, look for community programs or virtual fitness classes designed for seniors, which can offer both physical benefits and social connection.
Beyond preparing for outdoor activities
Winterizing your indoor environment can help minimize fall risks within your home walls. Snow and ice are often tracked indoors, leading to slippery spots on floors. Place non-slip mats and rugs at entryways to help dry footwear, and make sure rugs are securely anchored to prevent slipping. Bright lighting is crucial during the shorter winter days, so install adequate lighting in key areas like stairwells, hallways, and entryways to ensure you can see clearly. Declutter high-traffic areas to avoid tripping on any loose items, and consider reorganizing frequently used items to reduce the need for reaching or bending.
We should look forward to the winter months like we look forward to the summer months. There is plenty to do, especially in Manitoba! With careful preparation, the right gear, and support systems in place, you can navigate winter safely and confidently. Fall prevention isn’t just about avoiding injuries. It’s also about preserving independence, supporting mental well-being, and staying engaged in the world around you. Stay active with these tips to help you move safely through the season.
