As a physical therapy clinic, winter is the season when we see a lot of preventable injuries. Slips on ice, strained backs from shoveling, shoulder pain after hanging Christmas lights – these accidents can derail daily life and lead to weeks or months of recovery. The good news? Most winter-related falls can be avoided with a bit of planning, awareness, and smart body mechanics. 

Here’s how to stay safe, steady, and confident all winter long. 

1. Choose the Right Footwear

Your shoes or boots are your first line of defense against slippery surfaces. 

• Opt for shoes/boots with deep, non-slip tread that grip well on packed snow and ice. 
• Avoid smooth soles, even if they’re warm or stylish. 
• If conditions are especially icy, detachable ice cleats can add an extra layer of protection. 

2. Walk Like a Penguin

   When surfaces are icy: 

• Keep your center of gravity over your front foot. 
• Take short, shuffling steps. 
• Keep your arms out slightly for balance and avoid walking with your hands in your pockets. 
• Bend your knees slightly and walk slowly. 
• Test surfaces before shifting weight by tapping your foot gently to check for ice. 

3. Keep Your Home Winter-Ready

Many falls happen right at home. Here are a few adjustments to reduce risk: 

• Clear walkways promptly, and use sand, salt, or kitty litter to improve traction. 
• Make sure entryways stay dry 
• Always use handrails
• Ensure that outdoor lighting is bright enough to illuminate icy patches. 

4. Support Your Body When Getting In and Out of Cars

• Use the car frame or seat for support (never the door because it can swing). 
• Plant your feet firmly before standing. 
• Step down carefully, testing the ground for traction before fully committing your weight. 

5. Know When to Ask for Help

If you have a history of falls, balance problems, or chronic conditions that affect mobility, winter can be more challenging. 

Our team of physical therapists can help you: 

• Improve balance and strength 
• Assess your gait 
• Recommend assistive devices 
• Teach fall-prevention strategies tailored to your lifestyle 
  

Final Thoughts

With mindful movement, the right gear, and a little preparation, you can stay active and safe throughout the coldest months. As physical therapists, our goal is to keep you moving confidently, no matter the season. 

If you’d like help with building strength, improving balance, and finding fall prevention/recovery strategies, come see us! 

— Michaela Mello, DPT