Winter weather can increase the risks of falls and injuries. (FILE/University of Windsor)
By Kate Hargreaves
While we’ve had a brief respite from frigid polar vortex temperatures, snowy conditions — and with them an increased risk of falls and injuries — may still return this season.
At particular risk of injury from icy sidewalks and driveways are older adults; however, anyone can fall prey to a sneaky patch of unseen ice.
Why do falls occur?
“In addition to needing to navigate slippery surfaces that may be cold or wet, freezing, melting and refreezing, uneven terrain is a challenge when it comes to falls, as is poor visibility,” explains Dr. Paula van Wyk, a professor in the Faculty of Human Kinetics at the University of Windsor.
Even misjudging a curb or stairs in the best of weather can be risky. "If they are not well maintained during adverse weather conditions, that adds another layer of difficulty,” van Wyk says.
“When the environment starts to melt, we may see wet leaves, gravel, garbage and other clutter that has accumulated that makes walking down a path more like an obstacle course.”
Dr. Shanthi Johnson, vice-president research and innovation and a professor in the Faculty of Human Kinetics, explains that older people, especially those with mobility or balance issues, are at higher risk of not only falling but subsequent complications.
“Living alone, having chronic conditions or navigating icy surfaces without proper footwear increases the danger,” she says.
While to a younger person, a fall can be painful but not often life-threatening, for older adults, preventing falls is critical.
“Falls are the leading cause of injury-related hospitalizations and deaths in this group, affecting 20 to 30 per cent of older adults each year and often leading to fractures, loss of independence and costly hospital stays,” says Johnson.
Fall prevention through exercise
“The biggest risk for falls is impaired balance and mobility, often due to chronic conditions and medications,” Johnson explains, noting that prevention means both assessing and addressing risk factors.
Part of this can involve building and maintaining strength and balance through regular exercise.
"Engaging in physical activity that challenges balance and reaction times is a good way to reduce fall risk,” says van Wyk, noting that both lower limb and upper limb strength is important.
“Certain physical activities that focus on strength training and balance training can help boost something we call proprioception, which is essentially awareness of your body position.”
She adds that improving reaction time can also be helpful because having more coordinated responses leads to a reduced risk of slipping, tripping or falling.
“Exercises focused on strength and balance tend to illustrate an increase in general confidence, which helps older adults perform certain movements, as well as maintain a more active lifestyle,” van Wyk explains.
Johnson notes that there are also programs available to older adults to teach safer ways to fall and land, reducing the chance of injury if a fall does occur by teaching them how to protect the head, back and joints.
Appropriate footwear is key
An additional consideration for fall prevention is footwear.
“Although there may be some shoes that are more stylish in appearance, they may come at a cost of comfort and stability,” explains van Wyk.
“It is important to wear shoes that provide ankle support, a rigid heel that increases stability and fit properly.”
She adds that shoes should also securely fasten to avoid having to bend over to tie them regularly, which can result in dizziness.
“We also want to reduce the heel height,” she continues. “Shoes with less than a 2.5cm heel are typically recommended.”
Shoes with non-slip soles providing additional traction are best in winter, and cold-weather shoes should be well-insulated to keep feet warm and dry.
Walking like a penguin
Even with appropriate footwear, icy surfaces can still be a hazard.
“If you must be out walking when surfaces are icy, you may want to consider walking like a penguin,” suggests van Wyk.
“Try to take short steps that allow your foot to be placed as flat to the surface as possible. You will want to keep your centre of gravity slightly forward, meaning you do not want to put all your weight on the back of your heels.”
This is not a time to rush, according to van Wyk, who also recommends wearing gloves as keeping hands in pockets can negatively affect balance when walking on slippery paths.
Timing walks if possible during the warmest time of the day can help avoid early morning or evening freezes when temperatures are hovering around 0°C.
van Wyk also suggests a short warm-up indoors, such as marching on the spot or doing circular ankle movements, before walking outdoors to prepare your body.
For those with walking aids, winter-weather attachments, such as an ice tip, may help with stability.
Keeping pathways clear
In addition to preparing to move around outdoors, it’s also important to ensure that outdoor spaces are as safe as possible for the benefit of everyone.
Johnson recommends keeping walkways clear and getting assistance with clearing snow and ice if needed, with van Wyk also noting the importance of ensuring outdoor environments are clear of clutter and properly lit.
With the recent bouts of fog, visibility can also be a concern, making it more difficult to see potential hazards, as can the glare of the sun, especially off the snow.
Keeping pathways as clear as possible for our neighbours and community can reduce unnecessary risks and help keep everyone safe.
As Johnson reminds us, “Some things are meant to fall—leaves, snow—but not our seniors.”