Don’t Let Winter Knock You Down

Winter in Missouri can bring unpredictable weather, so it’s important to be prepared for snow, ice, and freezing temperatures. Slippery conditions increase the risk of falls, which are a major cause of injury—especially for older adults. Falls during the winter months often result in fractures of the wrists, ankles, and shoulders.

When walking outdoors in winter weather, be mindful of frozen ground and hard-to-see hazards like black ice. Even short trips outside can pose a risk. The following tips can help you stay safe and reduce your risk of falling:

• Adopt a “penguin walk”—move slowly with small, shuffling steps.
• Keep your center of gravity over your feet.
• Walk flat-footed and avoid pushing off your toes.
• Keep your arms free and slightly extended. Avoid keeping your hands in your pockets, as your arms are extremely helpful for balance.
• Wear proper footwear with good traction.
• Go slowly and allow extra time to get where you’re going.
• Keep paths clear and ensure that walkways are treated with ice melt when possible.
• Carry a cell phone in case you need to call for assistance if a fall occurs.

Staying aware and taking a few extra precautions can go a long way in preventing winter-related injuries.

Another area of concern during winter weather is snow removal. Common snow-related injuries include back strains, slips and falls, heart attacks from overexertion, and hand injuries or lacerations. If you need to remove snow, keep the following tips in mind to help keep yourself safe:

• Warm up your body first by doing some light stretching.
• Dress appropriately—wear layers and footwear with good traction.
• Use proper form—bend at the knees, lift with your legs (not your back), and push the snow rather than throwing it.
• Pace yourself and take frequent breaks.
• Stay hydrated—shoveling is more strenuous than most people realize.

We hope these tips help keep you safe, cozy, and upright this winter—not down and out.

Stacy is a Certified Hand Therapist (CHT) at our Washington, MO, outpatient clinic. If you or someone you know is having issues with hand or upper-extremity function, don’t hesitate to reach out and talk to our team. Learn more at otservices.wustl.edu.