by Kate Evans
Winter is a time to take great care to prevent falling on snow and ice when walking outside.
Injuries from falls can be serious or even fatal and can include sprains, fractures, head injuries, concussions and back injuries.
People of all ages need to take safety precautions to reduce the risk of slipping, tripping and falling in winter and any time of the year, said health officials.
Officials urge that everyone watch for slippery and icy sidewalks, walkways, driveways, roadways and parking lots and plan ahead to allow extra time to get to their destination during the winter.
Footwear, clothing
Wear sturdy, flat-heeled boots or shoes that have rubber or composite grip soles to give you traction on snow and ice. A void wearing shoes with slick leather or plastic soles or shoes with heels because they could cause you to slip.
Carry your dress shoes to work instead of wearing them. Put ice cleats on your boots or shoes for extra traction but be sure to take them off before entering buildings as they can make you slip on indoor floors.
Dress warmly. Wear extra clothes and gloves to protect yourself and give you more padding if you fall.
Vehicles
Step slowly and carefully from your vehicle onto the pavement. If the surface looks icy when you’re ready to get out of your vehicle, park somewhere else.
Hold onto the vehicle’ s door for support and the seat back to stabilize yourself when getting out. Wait until you’ re safely standing to retrieve objects from your vehicle.
When walking
Walk slowly. Don’t walk with your hands in your pockets. Keep your arms free to maintain your balance if you start to slip.
Take small steps in icy areas. Don’t carry heavy loads that may make you lose your balance when you’re walking on snow or ice.
Give walking your full attention and look ahead for hazards. Don’t be texting or talking on your cell phone or digging items out of your purse, backpack or pockets while you’re walking in slippery conditions.
Keep walkways clear of ice, snow, water and debris. Spread sand or grit on your steps and walkways.
Buildings, parking lots
Take extra caution when you’ re entering or exiting buildings. Use handrails for support as you’re going up or down steps or ramps. Remove snow and water from your shoes or boots when entering buildings.
Walk on designated walkways as much as you can. You may need to walk along the grassy edge of a sidewalk that’s totally covered with ice. Stay away from curbs with ice on them.
Around a third of slip and fall injuries on ice happen in parking lots.
If you start to fall
You can minimize your injuries in a fall if you roll with the fall, trying to twist and roll backwards and not fall forward. Try to relax as much as you can when you start falling. Protect yourself first if you fall — drop whatever you’re carrying.
Be prepared to fall and fall with sequential contacts of your thigh, hip and shoulder. A void using outstretched arms to brace yourself. Bend your back and head forward so you don’t hit your head on the ground as you fall.
Can still be icy
Melting snow can develop a thin layer of ice overnight which can make the ground slick in the morning. Even if sidewalks and parking lots have been cleared, there will be slippery patches of ice.
If the sidewalks and walkways aren’t cleared and you have to walk in the street, walk against traffic and as close to the curb as you can. Wear bright colors or reflective clothing so you can be seen by oncoming vehicles.
All wet, dark patches on the pavement may be icy or slippery. Avoid walking there if possible. Find a path around snow and ice if you can.
If you’re walking for exercise, take a rain-check on days when it’s icy out and do indoor workouts instead. In better weather use a walking stick for stability.
Falls can be year-round
While wintertime brings hazardous conditions that can induce falling, falls can occur year-round indoors and outdoors.
The Centers for Disease Control and Prevention (CDC) says that risk factors for falling include lower body weakness, Vitamin D deficiency, difficulties with walking and balance and use of medications like tranquilizers, sedatives or anti-depressants and some over-the-counter medications that affect balance and steadiness.
Other factors can include vision difficulties, foot pain or poor footwear and home hazards such as throw rugs, poor lighting, uneven steps and clutter.
The CDC recommends that people ask their doctor to evaluate their risk for falls. Request that your doctor review your prescription and over-the-counter medications to see if any could make you dizzy or sleepy.
Other CDC advice includes doing exercises for balance and strengthening your legs, having your eyes checked once a year, getting new eyeglasses if needed, getting rid of things you can trip over, putting grab bars inside and outside your tub/shower and beside the toilet, putting railings on both sides of your stairs and adding more and/or brighter lighting inside your home.
Tai Chi and Yoga are highly recommended for improving balance.