Fall Risks in Fall and Winter: How to Stay Safe and Prevent Injury

Watch Out for Slippery Surfaces

Fallen leaves, wet pavement, and ice-covered walkways are among the most common culprits for slips and falls in the colder months. Leaves can become particularly slick after rainfall, while early frost and ice can be hidden beneath snow or debris. To reduce the risk of slipping:

• Clear walkways regularly, removing leaves and snow as needed.
• Sprinkle sand, salt, or gravel on icy surfaces to improve traction.
• Wear sturdy, non-slip shoes with good tread to help maintain your balance.

Improve Home Lighting

With fewer daylight hours, navigating outdoor and even indoor spaces can become more hazardous. Dimly lit walkways, driveways, or hallways increase the likelihood of tripping over unseen obstacles. To improve visibility:

• Install or replace outdoor lighting, especially near entryways, walkways, and driveways.
• Ensure indoor lighting is sufficient, particularly in stairwells or areas with uneven flooring.

Maintain Your Balance & Strength

Strong muscles and good balance are your first line of defense against falls. As physical therapists, we recommend incorporating balance and strength exercises into your routine to stay steady on your feet. Simple activities like standing on one leg, heel-to-toe walking, and squats can improve stability and coordination. If you're unsure where to start, our team can guide you through exercises tailored to your needs.

Use Proper Footwear & Assistive Devices

Aside from wearing non-slip shoes, be mindful of footwear choices that offer proper ankle support. In cases where mobility is limited or you're concerned about balance, don’t hesitate to use assistive devices like canes or walkers. These tools can be crucial in preventing a fall, especially on icy or uneven surfaces.

Stay Active Indoors

While outdoor conditions might not always be favorable, it’s important to stay physically active to maintain flexibility, strength, and balance. Regular movement helps prevent stiffness and keeps your muscles in good shape, reducing the risk of falls. You can try indoor activities such as yoga, tai chi, or low-impact exercises to keep your body moving during the colder months.

Be Cautious on Stairs

Stairs are particularly hazardous in the fall and winter months, especially if they’re outdoors and exposed to the elements. Always use handrails, clear steps of debris, and make sure they’re well-lit. If you have trouble navigating stairs, take your time, and consider adding non-slip treads for extra safety.

Fall and winter come with their unique risks, but with proper precautions, you can significantly reduce your chances of injury. Keep your home and surroundings safe, maintain your strength, and be mindful of your footwear. If you have concerns about your balance or mobility, our physical therapy team is here to help with exercises and strategies tailored to your needs. Stay safe and enjoy the season with peace of mind!