Tips for preventing falls this winter
We may have just gotten more than we bargained for here in the Twin Cities, getting several inches of snow in the middle of October. I guess that fits with the year 2020. It’s been a very unpredictable year to say the least! So what are you to do now that the ground is snow-covered? Should you leave your house or are you at risk for falling? Here are a few tips for staying safe when the roads, sidewalks, porches, driveways, and parking lots are slippery!
The surest way to prevent a slip and fall outside is to stay inside. But that is not feasible nor favorable for most people. If you need or want to go outside, here are three tips to help prevent a fall.
The first tip is to make sure you have the right footwear. Many boots, especially women’s boots, have poor tread that will not help much with slippery ground. Simple rubber tread with small lines across (many women fashion boots have this type of tread) will not give you much grip. Make sure you find a pair of boots or shoes that have wide chunks of tread with deep grooves. These will give you a much better grip on slippery ground!
The second tip is to SLOW DOWN! Many slips and falls occur because we are rushing to get inside the store, rushing to pick up the kids, rushing to get to work on time. During the Minnesota winter, we have to plan for delays in traffic, slower commutes, and time to shovel the driveway before leaving. It will help you prevent falls to also add extra time for things such as walking slower than your normal pace as you go into the grocery store. It’s never pleasant to walk with wind in your face and snow blowing everywhere, so make sure you bundle up adequately and take your time walking.
The final tip is to strengthen your core and lower body! Of all the tips, this one will help the most in the long run. When you start to slip, your body reacts on an unconscious level to keep you from falling. If the perturbation is large enough that your body cannot compensate, it will result in a fall. Having good strength in your abdominals, spinal extensors, quadriceps, hamstrings, and glutes will be very helpful in your body’s reaction to a slip. Practicing balance drills can also help your body learn to respond in these situations. The muscles in your foot and ankle also play a key role. Contact Moms in Motion PT today, so we can help you strengthen these muscles and create an exercise plan specific to your needs. Visit our website for more information on how to become a patient, www.momsinmotionpt.com.