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Winter in Saskatchewan isn’t just a season—it’s a way of life. Snowy sidewalks, icy driveways, and frosted steps are part of the package, and while we can’t avoid the ice, we can take steps to winter safety.
Slips and falls are a leading cause of injuries during the winter months, and for older adults, they can have devastating consequences. Did you know that a hip fracture can drastically reduce life expectancy in elderly individuals? It’s a sobering thought but one that highlights the importance of staying upright and steady.
Here are some practical tips to help you navigate the winter safely and reduce your risk of slipping and falling on ice.
1. Choose the Right Footwear
Your shoes are your first line of defense against icy terrain. Selecting the right footwear can mean the difference between a safe stroll and a dangerous slip. Look for winter boots with good treads and slip-resistant soles designed to grip icy surfaces. Materials like rubber or special anti-slip compounds provide better traction than smooth-soled shoes.
For winter safety, consider footwear that supports your ankles, such as hiking boots or winter hikers, especially if you’ll be walking on uneven or icy surfaces. These boots often extend higher around the ankle, adding stability and reducing the likelihood of rolling your ankle if you hit a patch of ice.
If you’re venturing out on especially slick days, ice cleats that attach to your boots are a fantastic add-on. These simple devices increase grip and can help you feel more secure on your feet when walking in challenging winter conditions.
2. Watch Your Step
Winter landscapes can be deceiving. Snow often hides patches of ice underneath, making it easy to misstep. Before heading out, clear your walkways, driveways, and steps of snow to reveal and address any hidden ice. Applying sand, salt, or gravel to these surfaces can provide extra traction and reduce the chance of slipping.
When walking, stick to well-maintained paths and avoid shortcuts through unplowed areas. Take small, deliberate steps, and keep your center of gravity over your feet. Whenever possible, use handrails for support on steps or slopes.
Also, be mindful when exiting your car. Parking lots and sidewalks can have black ice, so take a moment to test the surface with one foot before fully stepping out.
3. Engage Your Core
Believe it or not, your core muscles play a massive role in keeping you balanced. These muscles, located in your abdomen, back, and pelvis, act as a stabilizer for your entire body. Strengthening your core can help you recover more quickly if you start to slip.
Simple exercises like planks, seated twists, or even standing marches can build core strength over time. Incorporating these into your routine will help you maintain better posture and balance, both of which are crucial for navigating icy conditions.
4. React and Respond
One of the keys to winter safety and avoiding a fall is how your body reacts in the moment. Quick reactions can help you brace yourself properly, minimizing the impact of a tumble. Unfortunately, as we age, reaction times naturally decrease, which makes this skill even more critical to practice.
Exercises that improve reaction time and response include:
- Jumping drills: Start with small jumps on the spot, focusing on landing softly and quickly regaining balance. This helps train your body to respond quickly if you lose footing.
- Side steps: Step quickly side-to-side over a small obstacle, such as a rolled-up towel, to simulate the rapid movements required to recover balance.
- Balance challenges: Try standing on one leg and having a partner gently nudge you from different angles, encouraging your body to react and stabilize.
These exercises not only improve reaction times but also help train your muscles to respond effectively in slippery situations.
5. Strengthen Your Ankles and Improve Your Balance
Strong ankles are essential for stability, especially when walking on icy or uneven surfaces. Weak ankles are more prone to rolling, which can lead to a fall. Fortunately, strengthening exercises can help.
Try these simple exercises to improve ankle strength and flexibility:
- Calf raises: Stand on both feet, then lift your heels off the ground and lower them back down slowly. Repeat 10-15 times.
- Ankle circles: Sit or stand and rotate your ankle in a circle, first clockwise and then counterclockwise, 10 times each way.
- Single-leg stands: Balance on one foot for 30 seconds, then switch sides. For an added challenge, close your eyes or try standing on a soft surface like a folded towel.
Balance exercises, such as practicing tandem walking (placing one foot directly in front of the other as if on a tightrope), can also improve your stability and confidence when navigating icy conditions.
Master Winter Safety: Stay Steady
Winter in Saskatchewan may be inevitable, but injuries from slipping and falling don’t have to be. By choosing the right footwear, watching your step, and practicing exercises to strengthen your balance and response time, you can navigate icy conditions with greater confidence and security.
If you’d like extra guidance, we’re here to help. Call us today to book a session with Cambrie, our Kinesiologist. She can teach you how to fall safely or guide you through balancing and ankle-strengthening exercises to keep you steady on your feet.
Don’t let winter slow you down—take control and stay upright this season!
If you’re looking to learn more about winter safety skills and connect with experts, join our supportive community on Facebook where we share tips for staying secure during icy conditions. Here you can find practical balance techniques, learn about ankle-strengthening exercises, and find inspiration from real-life winter injury prevention stories. Our kinesiologists provide professional insights on maintaining stability, understanding body mechanics, and developing a personalized approach to navigating Saskatchewan’s challenging winter terrain.
In January, we will also be hosting a Fall Prevention Workshop where you can learn strategies to build strength and confidence in your steps. There will be prizes awarded for the top step counts, biggest improvements, and more! This 60-minute session is $35. Follow for weekly winter safety updates!