When I say, “winter season,” what comes to mind?
For me, it’s a white holiday, snowmen, snowballs flying, and sitting in a comfy chair with a cup of hot chocolate. Maybe even a festive decoration on the front lawn! Winter can be beautiful, peaceful, and cozy.
For a lot of people, however, “winter season” conjures up a very different picture: Icy sidewalks, slick driveways, and shorter daylight hours. These things can blend into a perfect storm of slips, strains, and stumbles. And while most people know that winter increases fall risk, very few take the steps that may actually reduce their risk of falling.
Falls are common in those 65 years old and older, with about 1 in 4 having at least one fall a year. According to the Center of Disease Control and Prevention, more than 3 million older adults go to the emergency room each year due to fall-related injuries. But what I want people to know is that the risk of falling can be greatly reduced! They are not inevitable but are predictable, and in many cases, preventable!
With preparation, practical habits, and purposeful exercises that strengthen and work on balance, you can move through the winter season with confidence, to help make your winter season merrier and brighter.
Top 3 tips for preventing falls
There are three main components that we use for balance: eyesight, feeling in our feet (somatosensory), and inner ear (equilibrium). There are external things we can do to improve these three components. Knowing this, here are some simple things you can do to keep yourself from falling.
- Never skip an eye exam
Get routine, annual eye exams to ensure your eyewear prescription is current and correct. A regular eye exam can help detect vision changes and correct any refractive errors, which can reduce visual factors for falls.
Also, discuss with your optometrist if progressive lenses or bi/trifocals are right for you, especially if you’ve experienced recent falls.
Finally, if you are prescribed a new prescriptive eyewear, be aware that it may take time for your depth perception and balance to adjust, use caution during this time.
- Get your feet checked
Have your feet checked by your podiatrist, physical therapist, or doctor. Healthy feet are vital for mobility and balance. Sensory information on your feet is important so you can sense the ground underneath you and react appropriately.
If you suffer from neuropathy (weakness, numbness, and pain from nerve damage, commonly caused by diabetes, but also sometimes resulting from injuries, infections, or exposure to toxins) regularly checking your feet for signs of injury or infection can prevent more serious problems.
- Work on your balance
We have sensors in our inner ear that help us maintain our sense of equilibrium. It does this by detecting head movements and helps our brain understand the changes in position and motion. This sense can also be trained and improved!
To do that, start with ankle sways — stand with your feet shoulder width apart and shift your weight side to side only moving at the ankles. The shoulders and hips should move together as one unit. Do this for 1 minute. Then, try shifting weight forward and backward. Only go forward toward your toes until your heels feel light, then shift backward to your heels (slowly!) until your toes feel light. Do this for 1 minute as well.
3 simple strengthening moves to reduce fall risk
In addition to following the above tips, you should exercise regularly to improve your strength, especially in your legs. Studies show that regular resistance training can reduce the risk of falls by 40 percent! It is important to stay moving, try to stay fit during the winter, and maintain muscle strength. Here are simple, at-home moves to keep your legs strong.
- Chair Rise
Why It Works: The Chair Rise exercise is a perfect place to start increasing leg strength to reduce your fall risk.
Starting Position: Seated with feet shoulder-width apart.
Movement: Reach your arms out and lean forward from your hips. As your bottom lifts off the chair, move into a standing position without letting your knees collapse inward. Reverse the movement back to starting position.
Goal: 3 sets of 10 repetitions.
- Heel Raises
Why It Works: While holding onto your countertop for support, try heel raises to stretch and strengthen foot and calf muscles, key to improving balance.
Starting Position: Standing, holding onto a countertop for support.
Movement: Slowly raise up onto your toes, then lower back down.
Goal: Start with 10 repetitions, rest, then do 10 more!
Challenge: When you’re ready, try one leg at a time.
- Sidestepping
Why It Works: To round out your strengthening routine, try sidestepping.
Starting Position: Standing with a countertop or railing in front of you.
Movement: Take a step out to the side while staying upright and without leaning your trunk. Bring the trailing leg to shoulder-width stance and repeat.
Goal: 20 steps with the right leg leading, then 20 steps with the left leg leading
Professional Fall Prevention: When to See a Physical Therapist
As the peace and beauty of the winter settles upon us, make a commitment to your safety by following the above tips and incorporating these balance exercises into your daily routine. If you’re unsure about your fall risk, a physical therapist can perform a balance assessment to determine your level of functional balance and pinpoint any areas of concern. Using an expert assessment, your PT will create a customized plan for you to ensure you enjoy the season without experiencing a fall or any associated injuries. Schedule your appointment today!
Start your physical therapy journey today.
Physical therapists can help with reducing your risk of falling during winter, and will work with you to develop an intervention program that includes stretching and exercises. Our experts are committed to providing effective, efficient, and compassionate care to help you live a pain-free, active life.
