Winter is coming and with it comes the risk of falling

As winter approaches, snow and ice can make the ground very slippery for walking. One out of five falls causes a severe injury ending in emergency department visits. Falls are the most common cause of hip fractures and traumatic brain injuries. Here are some tips to help you lower your risk of falling.

• Walk cautiously. Walk slowly, taking small steps. Try tapping the ground with your foot on icy areas and find a path around snow or ice if you can. Use handrails for support if possible.
• Keep your hands out of your pockets. Don't rush, plan ahead and allow yourself extra time to get where you need to go.
• Keep your driveway and sidewalk clean. Shovel as soon as it stops snowing and spread salt or sand on your driveway and walkway to prevent the snow from freezing
• Wear proper shoes. Make sure you have tight fitting shoes or boots with a non-slip sole. If you use a cane or walker make sure they have grippers for more stability.
• Have your phone with you. Whenever you leave your house always bring your cell phone with you. In case you fall, you will be able to call for help.
• Avoid carrying large items. They can prevent you from seeing the path in front of you or throw you off balance. The item should be small enough for you to be able to carry it in one hand.
• Talk to your doctor. They can help you identify problems that can affect your balance such as vitamin D deficiency, low blood pressure, dehydration, vision problems and diabetes.
• Be careful getting out of your car. Check the ground before you step out and use your car for support. Try to park in clean parking spots.

But what if you still start to fall? Then your goal will be to fall safely.

If you're falling forward, try to avoid putting your arms out to break the fall. Instead grab your arms into your chest and hunch forward. If you're falling backward, tuck your chin into your chest and cover your head with your arms to protect your head. Also, try to bend your knees to reduce the distance you're falling to the ground.

If you feel that you are at risk for falls, talk with your physical therapist. At Proactive Physical Therapy, we can screen you for fall risk and we can help you with strengthening and balance exercises to reduce your risk of falling.