Stay Steady This Winter: Practical Strategies for Winter Fall Prevention
- Stephanie Korso
- Jan 15
- 4 min read
Winter in the midwest brings more than cold temperatures. Ice, snow, uneven sidewalks, bulky footwear, and reduced daylight all increase the risk of slips and falls. While falls are more common during winter months, they are not inevitable, and they are often preventable with the right preparation.
Balance is more than the ability to stand on one leg. It reflects a combination of strength, coordination, reaction time, vision, and confidence in movement. Each of these factors can be improved, at any age, with targeted strategies.
Why Winter Increases Fall Risk
Cold weather conditions introduce challenges that many people do not experience during the rest of the year:
Slippery surfaces and reduced traction from ice, snow, and slush
Heavier clothing that restricts movement
Less outdoor activity, contributing to deconditioning
Shorter daylight hours limiting visibility
These factors place higher demands on balance and reaction time. When strength and coordination are already limited, the risk increases further.
Strength is the Foundation of Balance
Lower body strength plays a critical role in maintaining balance, especially on uneven or slippery ground. The muscles in the trunk, hips, thighs, and calves help control joint position, absorb unexpected shifts, and recover from slips before they become falls.
Without regular strengthening, muscle mass and power naturally decline over time. In winter, when people often move less, this deconditioning can occur quickly.
Helpful strength-building exercises may include:
Sit-to-stand exercises from a chair
Stair climbing
Squats and lunges (modified as needed)
Resistance band or weight training
Walking regularly, even in short bouts
Strength training does not need to be intense to be effective. Consistency and appropriate loading matter more than difficulty.
Balance is a Skill that Requires Practice
Balance is not something you either have or don't have. It is a trainable skill that responds to practice. Challenging balance in a safe, controlled way helps improve coordination, reaction time, and confidence.
Simple balance exercises may include:
Standing on one leg near a countertop or stable chair
Heel-to-toe walking along a wall or countertop
Rising from a chair without using your arms
Standing with feet together and eyes closed for short periods
Practicing balance regularly prepares your nervous system to respond more effectively when surfaces are unpredictable, such as icy sidewalks or snowy driveways.
A Note on Exercise Selection
The exercises listed above are general examples and may not be appropriate for everyone. Strength and balance needs vary based on individual health history, current symptoms, medical conditions, and prior injuries. If you have experienced recent falls, dizziness, significant pain, or feel unsure about performing these activities safely, working with a physical therapist can help ensure exercises are properly selected, progressed, and tailored to your specific needs.
Prepare Your Environment for Winter Conditions
Many winter falls occur not because of poor balance alone, but because of environmental hazards. Making small changes at home can significantly reduce fall risk.
Some simple modifications may include:
Ensuring steps and walkways are well-lit
Keeping walking surfaces clear of ice and snow
Using pet-safe ice melt on walkways before, during, and after snowfall
Removing loose rugs or securing them to prevent slipping
Outside the home, wearing footwear with good traction and taking shorter, more deliberate steps can help maintain stability on slippery surfaces.
Vision, Medications, and Awareness Matter
Balance depends on accurate sensory input. Vision impairments, medication side effects, and fatigue can all affect stability, especially in low-light winter conditions.
Consider the following:
Schedule regular vision checks
Review medications with your physician or pharmacist, especially if you experience dizziness or unsteadiness
Allow extra time when walking outdoors in winter conditions
Avoid rushing, particularly on stairs or icy surfaces
Falls commonly occur during transitions, periods of rushing, or when attention is divided.
Physical Therapy Can Help
If you have experienced a fall, feel unsteady, or notice a decline in confidence during winter months, physical therapy can help address the underlying contributors.
A physical therapist can:
Assess your strength, balance, and walking pattern
Identify your individual fall risk factors
Design a personalized exercise program just for you
Teach you strategies to safely navigate slippery or uneven terrain
Help you move with greater confidence
Preventing falls is not just about avoiding injury. It is about maintaining independence, confidence, and quality of life.
A Steadier Winter Starts with Preparation
Winter weather is unavoidable. Falls are not. By improving strength, practicing balance, adjusting your environment, and addressing risk factors early, you can move through the season with greater stability and confidence.
If you are concerned about your balance or fall risk this winter, contact Indepth Physical Therapy. Your therapist can help you build the skills needed to stay steady, active, and safe.
References
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