Stay On Your Feet This Winter: How to Prevent Slips and Falls

Contributed by: Michelle Dietz, MD / Chair, Department of Geriatric Medicine

Stay on Your Feet This Winter: How to Prevent Slips and Falls

Northeast Ohio winters bring snow, ice, wind and shorter days. All of these can make falls more likely. Some medications also affect balance, and vision problems can make it harder to see ice or obstacles.  

“We see more falls in the winter, especially around the holidays when people are out more or traveling to places they haven’t been to before,” says Michelle Dietz, MD, Chair, Department of Geriatric Medicine. “Bulky winter clothes can also make you feel off balance.” 

One in four adults age 65 and older falls each year. Falls are the leading cause of injury in older adults, but many falls aren’t reported because people feel embarrassed or worry about losing their independence.  

Falls can cause sprains, broken bones in the wrists, arms, hips or ankles, and even head injuries. “The results can be more serious for older adults,” Dr. Dietz says. “Some fractures can lead to long-term disability or the need for nursing home care.”  

Simple Ways to Stay Safe Outdoors

Taking a few simple steps can help prevent falls wherever you go.   

“Give yourself extra time and slow down,” Dr. Dietz says. “Rushing leads to slips – even if you’re just going out to get the mail.”  

 Try these winter safety tips: 

• Wear boots or shoes with non-slip soles. 
• Take smaller steps and keep your feet a little farther apart.  
• Walk like a penguin. Lean forward so your weight stays on your front leg. Keep your knees loose, hold your arms out slightly for balance and take small steps. 
• Keep your hands free and hold your arms out slightly for balance. 
• Use salt or sand on walkways and stairs. 
• Hold handrails when using stairs. 
• Turn on lights, use a flashlight or wear a headlamp. 
• Carry your cellphone.  
• Walk with a friend instead of alone. 

Build Strength and Balance All Season

Staying active is one of the best ways to prevent falls. A good routine includes heart-healthy exercise, strength training, stretching and balance work. 

You can stay active at home by walking indoors, doing squats, stretching or practicing balance exercises. Local senior centers may offer fitness classes, equipment and trainers. You can also talk with your healthcare provider about starting physical therapy. 

What to Do If You Fall

If you fall, stop for a moment. “Take a second to check how you feel,” Dr. Dietz says. “Your first reaction may be to get up fast, but it’s better to pause and see if anything hurts.”  

If you feel okay, you can get up on your own or have someone help you. To get up safely: 

1. Roll onto your side. 
2. Pull your knees toward your chest. 
3. Push up with your hands until you’re on your hands and knees. 
4. Crawl or move to a sturdy surface and pull yourself up. 

“Practice this at home,” Dr. Dietz says. “It builds confidence, so you know what to do if you fall.” 

If you’re hurt or can’t get up, call a family member, friend, neighbor, or the fire department. You may need medical care.  

Express care may be enough for small cuts or bruises. Go to the emergency department if you hit your head or have: 

• Severe pain or swelling 
• Trouble moving your arms or legs 
• Loss of feeling 
• Confusion 
• Dizziness 
• Vision changes 

How MetroHealth Can Help

MetroHealth has four Emergency Departments across Northeast Ohio that provide expert care after a fall. It’s always better to get checked than to leave an injury untreated.  

“Once you’ve had a fall, your risk of falling again doubles,” Dr. Dietz says. “But there are ways to prevent it.” 

MetroHealth’s new Falls Clinic, part of the Senior Health and Wellness Outpatient Program, is one option. “At the clinic, we look at your personal risk factors and work to reduce each one,” Dr. Dietz says. “Our goal is to help you stay safe and independent.” 

That may include: 

• Reviewing and adjusting your medications 
• Recommending physical therapy 
• Checking your vision 
• Looking at your home for safety risks  

Talk with your provider about fall prevention or physical therapy. Or call 216-696-3876 to make an appointment at the Falls Clinic.  

Your Questions Answered

How can I improve my balance? 

Yoga, Tai Chi and water walking can help strengthen your balance and core. Spry Senior at MetroHealth offers a variety of classes for adults 55 and older. Physical therapists at the MetroHealth Rehabilitation Institute can also create a program just for you.  

What is the best way to walk on ice? 

Try “walking like a penguin.” Lean forward so your weight stays on your front leg. Keep your knees loose, hold your arms out slightly for balance and take small steps. 

What medical conditions increase my risk of falling? 

You may be more likely to fall if you have hearing problems, vision issues, arthritis or conditions that affect the brain and nerves, such as stroke, neuropathy and Parkinson’s disease.