A fall on an icy surface can be dangerous at any age, especially if you’re 65 and older. Here are 10 ways to stay steady on your feet this winter.
Contributed by Anthony Zalewski RN, BSN, MHA | Injury Prevention & Outreach Coordinator
This winter cold snap has left slippery surfaces in its wake. Anyone can take a tumble any time of year, “especially when everything is covered in snow, slush and ice, it’s very important to be careful when you step foot out the door,” says Anthony Zalewski, RN, Injury Prevention and Outreach Coordinator for MetroHealth.
Did you know that more than 1 in 4 adults 65 and older fall each year – and those falls are the leading cause of fatal injuries, according to the National Council on Aging? The good news is that a lot of falls can be prevented with some careful planning.
1
Walk like a penguin
Our normal walking strides put us at risk for falls. This is because we split our weight over both legs. Instead, walk like a penguin! Lean your body forward so all your weight rests on your front leg. Keep your knees loose. Extend your arms to the side to keep your balance and lower your gravity center. Take small steps.2
Turn on the lights
If you’re working or walking outside this winter, make sure it’s bright enough to see. If it’s dark, use a hands-free headlamp or wait until daylight.3
Have a clear path
Stick to paths cleared of snow instead of walking through deep snow.4
The right shoes help you avoid slipping and keep your feet toasty.
The right shoes help you avoid slipping and keep your feet toasty5
Keep stairs and steps free of snow and ice
Use salt or sand to make stairs less slippery and always hold onto handrails. If you have two entrances to your home, choose the less icy one.6
Lighten your load
If you’ve ventured out for a grocery run, carry fewer bags from the car to your home. When you’re bogged down with heavy bags, your center of gravity is uneven, making it more likely you – and your fresh produce – take a tumble.7
Watch out for black ice
A clear icy glaze on top of snow or pavement can be impossible to see. It’s incredibly smooth and slippery. Black ice is likely to form if the temperatures go from cold to warm and back to cold. Salt your path, carry a light load, and do your best penguin walk. Better yet, don’t go out!8
No ladders in the winter
Wait until spring to do work on ladders, like taking down holiday decorations. It’s safer when the weather is better. And always have a buddy to hold the ladder.9
Take your phone
Every time you leave the house, have your phone in your pocket -even if you’re walking to the end of the driveway to get the mail. If you fall or get hurt, you can call for help right away.10
Stay strong
Do simple exercises like step-ups or chair squats to build strength and balance. (Always check with your doctor before starting new exercises.)
“In case of a fall, take me to MetroHealth.”
MetroHealth Emergency Department
Any time you or a loved one falls and are concerned about an injury, have it checked out at one of four Emergency Departments. It’s better to be told nothing is wrong than to have an undetected injury.
