Walking – Carefully – On Thin Ice
Tips to avoid falls and injuries in inclement weather
Unless you anticipate a hermetic existence until spring, you may struggle with icy sidewalks and snow buildup to get to your destination. Walking in winter isn’t as mindless as putting one foot in front of the other. One slip and you risk a serious fall, which could be disabling or worse, especially if you’re a senior.
Falls are the leading cause of injury deaths and disabilities among people aged 65 and older, according to the Centers for Disease Control and Prevention.
However, you can master winter walking, and even reduce the damage from falls, say safety experts. By using appropriate footwear, focusing on your gait, avoiding distractions, getting in shape and learning techniques for falling, you can get out of the house, no matter what the weather.
Of course, you wouldn’t wear “Sex in the City” heels, even to the mailbox. Your gear should be designed for ice and snow, says Paul Hokanson, industrial hygienist, department of environmental health and safety, Iowa State University, Ames.
Check your boots. If the bottoms are worn smooth, it’s time to shop.
“Get footwear that has anti-slip treads,” Hokanson says. The boots should include wide, low heels, insulation, waterproofing and rubber soles to provide traction.
Hokanson also suggests ice grippers that attach to the bottoms of boots (detach grippers before walking on tile, ceramic or other smooth flooring). Slow down from your summer stride.
“Take shorter steps that allow you to have a stable base,” Hokanson says.
Shuffling your feet may also help your stability. Walk flat-footed, bending slightly forward so your center of gravity is in a straight line with your feet, if possible.
Although it’s natural to stiffen your body to avoid falling, that’s the wrong stance, according to Valerie Powell, Communications and Media Program Coordinator for the Canada Safety Council, Ottawa. “Instead you should loosen your body, “ she says.
Walk on snow, not ice. The snowy grass may give you a better footing than a glazed sidewalk. Avoid becoming distracted, which can also result in accidents. Focus on the path, not an electronic device. Wear glasses with glare protection when you’re out in bright sunlight, especially after a new snowfall. Don’t drink and walk. Just as you wouldn’t drive impaired, don’t go for a stroll outdoors when you’re inebriated, Powell says.
Even if, despite your precautions, you lose your balance, you may still have some control on a fall, say the experts. Try to bend your head forward so it won’t hit the sidewalk if your feet shoot up as you go down on your back. If possible try to land on your buttocks. Falling straight down or sideways onto your hip, can lead to a disabling hip fracture. And when you’re not taking a walk, develop your fitness.
“If you’re stronger and have greater flexibility, you may reduce your chances of slipping and falling,” Hokanson says.
Bev Bennett, a veteran food writer and editor, is the author of "Dinner for Two: A Cookbook for Couples" and "30-Minute Meals for Dummies"
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