The snow and ice are upon us. This time of year, our therapists see people showing up for physical therapy after a fall on the ice and snow. We want to help you prevent a fall that leads to a broken bone or a head injury. There are things you can do to prevent falls and things you can do to fall the right way to minimize injury.

Preventing Falls on the Ice

• Wear proper footwear.
  • Shoes that have a flat surface and good traction are the best.
  • Wear ice cleats on the bottom of your boots.
  • Stay away from high-heeled shoes. Put them on when you are safely inside.
• Walk like a penguin. Take short, wider steps with your feet spaced further apart, and slow down.
• Your arms keep you balanced, so keep your hands out of your pockets and avoid carrying heavy loads that may hinder your balance.
• At home, be sure to clear the snow from walkways and stairs. These are some of the most dangerous spots, especially if they have slopes. Put down salt, sand, or kitty litter.
• If the sidewalk is glaring ice or a slippery incline, try to walk on the side of sidewalks and driveways in the snow or grass—someplace where you have more traction.
• Consider staying in when it’s super icy.

Many falls happen when getting out of the car.

• Look at the ground before you get out of your vehicle. Is there black ice or glare ice? Test the ground with one foot to see if it’s slippery before getting out of the vehicle.
• Get out of the car with your hands on the car’s frame for balance.
• Don’t have your arms full when getting out of the car. Get out of the car first and then grab your items.

Another safety tip is to carry your cell phone with you when you go on walks, walk the dog, or even get the mail. I’ve had patients who have fallen outside just getting the mail and left their phone inside with no way to call for help. So please keep it on you.

Tips to Minimize Fall Injuries

• If falling forwards,
  • Try to catch yourself on the palm of your hands and forearms with your elbows bent. Don’t stretch your arm out. Keep it tucked.
  • Try to keep your head turned, so you don’t smack your face on the ground.
• If falling backward, tuck your chin to keep your head from hitting.
• Try to fall on the fleshy parts of your body, like your butt (buttocks)
• Avoid falling on the bony parts of your body like your side and hip, outstretched locked arm, hand, wrist or
• Try not to tense up. (I know. It’s hard to do.) When you’re tense, you are rigid, making a more brutal impact.
• Consider running errands for your elderly relative or neighbor to reduce their risk of falling.

If You Do Fall

Most of us get embarrassed and want to get up immediately, but it’s better to stay down and assess yourself. Do an injury check before you get back up. Does anything hurt? If you hit your head, you want to get up slowly. If anything seems broken or strained, get up slowly and try to protect that area.

When to Seek Help

See a doctor if you have broken anything or hit your head. Sometimes you may not hurt right away due to adrenaline or being embarrassed. However, if you’re still hurting after a day or two, get in to see your doctor. Sometimes broken bones are a hairline crack and aren’t obvious.

The best advice is to slow down, walk like a penguin and wear sensible shoes. Stay safe out there!