Walking Safely on Ice: Your Winter Fall Prevention Guide
Essential Points:
Stay Safe with Smart Preparation: Equip yourself with proper footwear, non-restrictive clothing, and balance-friendly carrying techniques to reduce your risk of slipping on ice. Ice cleats, warm gloves, and reflective clothing can make all the difference.
Master the Penguin Walk and Other Techniques: Adopt deliberate movements like short steps, slightly bent knees, and a forward-leaning posture to maintain stability. Scan your path for hazards, and don’t shy away from taking the long, safe route or even sliding if conditions are severe.
Know What to Do in a Fall: If a slip happens, protect yourself by tucking your chin, cradling your head, and avoiding outstretched arms. Practice balance drills and strength training year-round to boost resilience and recovery from falls.
Winter often can bring a beautiful transformation to our surroundings, but it also introduces a common hazard, ice. Imagine you're walking to your car on a crisp morning, your warm inviting coffee in hand. You take one step onto your driveway, only to find yourself suddenly dropping to the ground as your coffee flies into the air. It's a scenario many can relate to, and it's one that happens more often than you might think.
The dangers are even greater for older adults or those with mobility challenges, as falls can lead to fractures, head injuries, and long recovery periods. But don’t worry, this guide was written to give you practical, evidence-based tips to navigate icy conditions safely. With a bit of preparation and the right techniques, you can reduce your risk of slipping and enjoy the winter season worry-free.
Understanding the Risks of Walking on Ice
Before we dive into safety tips, it’s essential to understand why ice is so hazardous.
Each winter, icy conditions contribute to countless injuries. For older adults, these falls can have life-altering consequences, including hip fractures and traumatic brain injuries. A National Safety Council report shows that falls are one of the leading causes of unintentional injuries in the U.S., and winter months see a significant spike in these incidents. (1)
Why Ice Can Lead to Dangerous Falls
Reduced Friction: Ice dramatically decreases the friction between your shoes and the ground, making it harder to maintain your footing and increases risk of slipping.
Black Ice: Nearly invisible, this thin layer of ice can appear on roads, sidewalks, and parking lots, making it especially treacherous as you may slip on a portion of ground you may have assumed was safe.
Common Locations: High-risk areas include driveways, staircases, and poorly maintained walkways, where ice can linger unnoticed.
Preparation Before You Step Outside
Proper preparation is half the battle when it comes to walking safely on ice. Here’s how you can gear up for icy conditions.
Footwear Recommendations for Walking on Ice
Invest in shoes or boots with excellent traction. Look for outsoles with deep treads or rubber grips designed for winter.
Consider anti-slip devices like ice cleats, which attach to your shoes for added traction and gripping into the ice.
Avoid smooth-soled shoes or high heels, which increase the risk of slipping.
Clothing Considerations for Walking on Ice
Wear warm, non-restrictive clothing to maintain your range of motion. This will keep your movement options open
Opt for gloves instead of keeping your hands in your pockets. This allows you to use your arms for balance or protect your head in the case of a fall.
Choose bright or reflective clothing if walking in low light to ensure visibility. This can help tremendously if you fall and are injured.
Carrying Items Safely on Ice
Use a backpack or crossbody bag to keep your hands free preferably.
If you must carry items, distribute the weight evenly and avoid overloading yourself.
Avoid walking with hot liquids, as they can cause secondary injuries during a fall..
Techniques for Walking Safely on Ice
When walking on ice, adopting the right techniques can make all the difference to get to your destination in one piece.
The Penguin Walk
Walk like a penguin! We can learn a lot from a penguin’s gait on ice. Mimic their technique by:
Taking slow, deliberate, short steps.
Leaning slightly forward with weight shifted onto the front foot.
Use your arms slightly out to the sides as a counter balance.
Look Where You’re Going
Keep your head up and scan for icy patches ahead.
Avoid distractions like texting while walking.
If actively walking on ice, go slow and look down at your feet as needed.
Don’t Be a Hero
It’s ok to look a little silly while navigating icy ground.
Keep your knees more bent than usual to lower your center of gravity.
Avoid icy patches and go the long way around to your destination if needed. After all, an extra five minute walk beats months in a cast.
If you must traverse a very icy pathway, don’t hesitate to travel on your butt and slide to your destination.
Navigating Common Icy Scenarios
Different situations call for specific strategies to stay safe on ice. Always think ahead and if it is below freezing expect the unexpected.
Getting In/Out of a Car on Ice
Hold onto the car frame for stability.
Do not hold onto the door as it is not fully stable.
Plant both feet firmly on the ground before standing or sitting.
Use the car as a hand hold if maneuvering to another side of the car.
Icy Stairs
Try to avoid stairs as much as possible during a freeze.
Always use railings for support, preferably with two hands if possible.
Step carefully, one foot at a time, and check for hidden ice before stepping.
Test the surface by gently moving your foot back and forth.
Always assume the front steps of your home are icy until proven otherwise.
Unavoidable Black Ice
If you encounter black ice, stop and shuffle carefully to regain control.
Focus on small, deliberate movements rather than big strides.
What to Do If You Start to Fall on Ice
Despite all precautions, slips can still happen. Knowing how to fall safely can reduce the severity of injuries.
Protecting Yourself in a Fall
Avoid extending your arms to break your fall, as this can lead to wrist or shoulder fractures, also known as FOOSH (fall on an outstretched hand) injury.
Tuck your chin to avoid whiplash and hitting your head on the ground.
Use your hands to cradle and protect your head.
Fall towards non-icy areas whenever possible to allow more control.
Get to the ground as quickly as possible instead of fighting the fall.
Utilize proper falling techniques as able based on your environment.
Fall Recovery Tips on Ice
Relax for a few seconds after a fall and gather yourself
Before attempting to get up do a body check and see if anything is broken or bleeding.
You may not feel pain at first due to the cold and adrenaline.
If you’re able to get up, roll onto your side and push up with your hands and knees.
If the ground is too slippery to stand safely, crawl to an area that provides more traction.
If injured, stay calm and signal for help using your phone or calling out.
Warn helpers about the location of ice.
Not only will this prevent them from getting injured, but can stop them from falling on you as well.
Home and Community Safety Tips For Icy Falls
The best remedy to injury is preventing the injury in the first place. Preparing your surroundings as much as possible is the key to safe winter walking.
Ice Mitigation Around Your Home
Use salt, sand, or de-icers to reduce ice buildup on walkways and driveways.
Clear snow promptly to prevent it from compacting into ice.
Add handrails to high traffic areas that are known to ice over in the winter.
Advocate for Community Safety
Encourage neighbors or community organizations to salt sidewalks and parking lots.
Report hazardous conditions to local authorities.
Encourage community learning about the hazards of ice in the winter.
Building Balance and Strength to Prevent Falls on Ice
Building physical resilience can help you stay upright even in challenging conditions, or at least help mitigate injury during a fall.
Practice balance drills, such as standing on one foot or walking heel-to-toe to sharpen your sense of stability.
Incorporate lower-body strength exercises like squats or lunges to improve stability.
Perform relatively high-load exercises to improve bone density to reduce bone fracture risk.
Practice getting up and down from the ground to ensure you will not be stuck after a fall.
Final Thoughts: Melt Your Icy Worries Away
A fresh snow can be a picturesque sight, but the icy conditions that can come with it demand extra caution. By preparing with the right gear, adopting safe walking techniques, and staying mindful of potential hazards, you can confidently navigate icy surfaces.
If you feel like your balance just isn’t quite up to snuff for this winter season, start mastering your stability with the SoF Beginner to Intermediate Balance Program. This program can take you from barely being able to stand on your own, to moving better than you did in your early twenties.
Remember, a little preparation goes a long way in preventing falls and staying safe this winter. Start preparing now!
References
Kakara RS, Moreland BL, Haddad YK, Shakya I, Bergen G. Seasonal variation in fall-related emergency department visits by location of fall – United States, 2015. Journal of Safety Research. 2021;79:38-44. doi:10.1016/j.jsr.2021.08.002