
How To Reduce The Risk Of Falls This Winter
As the New Year begins, many of us are setting goals to improve our health, well-being, and overall quality of life. Whether your focus is on staying active, maintaining independence, or simply getting outside more, January is a time of fresh starts and new routines. However, the winter months bring unique challenges, with icy pavements, shorter daylight hours, and lingering post-holiday fatigue making it more difficult to stay safe while on the move.
The risks associated with falls are particularly concerning during winter. According to the World Health Organization, falls are the second leading cause of unintentional injury deaths globally, with older adults facing the highest risks. Even when a fall doesn’t result in serious injury, it can have lasting consequences. The fear of falling often limits activity, creating a cycle that can reduce physical fitness, independence, and overall well-being. These concerns are heightened during January, as snow and ice turn pavements and outdoor spaces into hazardous terrains. Unsurprisingly, hospitals often see a rise in admissions during this time of year due to winter-related slips and trips. But despite the challenges, many falls are preventable with simple, practical measures that help you move safely through the season.
The first step in reducing your risk of falling is to plan ahead before heading outdoors. It’s important to prioritise routes that are well-maintained, salted, or shovelled and avoid areas that look icy. If a pathway looks particularly treacherous, consider whether the outing is absolutely necessary. Sometimes, postponing your trip until conditions improve can be the safest choice. When staying home isn’t an option, choosing an alternative route or taking extra precautions can make a significant difference.
Once you step outside, your approach to walking plays a key role in staying safe. Winter conditions often demand slower, more deliberate movements. Rushing to get from place to place increases your chances of slipping, so give yourself extra time and focus on taking small, careful steps. Pay close attention to your surroundings, watching for hazards like black ice, which is often invisible, or uneven surfaces hidden beneath snow. If you encounter stairs or ramps, use handrails whenever possible to help maintain your balance and reduce the risk of a fall.
In addition to mindful movement, dressing appropriately for winter weather is essential. Footwear designed for icy conditions, such as boots with non-slip soles, can provide much-needed traction on slippery surfaces. Gloves are another important consideration—not just for warmth but also to keep your hands free for balance. Walking with your hands in your pockets might feel cosy, but it limits your ability to steady yourself if you begin to slip. Preparing for the weather with the right clothing and footwear helps you feel more confident and capable when navigating wintry conditions.
By taking these steps, you can turn winter from a season of worry into one of safe and confident movement. Careful planning, steady pacing, and the right gear allow you to focus on enjoying the season without unnecessary risks. Whether it’s a crisp morning walk, a trip to the shops, or simply stepping out to greet the day, staying mindful and prepared will help you stay on your feet.
Winter doesn’t have to mean staying indoors or feeling anxious about falls. With the right approach, you can embrace the opportunities this season offers while keeping safety at the forefront. Remember, each step you take this winter, both figuratively and literally, helps you stay steady, active, and ready for the year ahead.
If you’re concerned about falling or have noticed a decline in your mobility, our physiotherapy team is here to help. Lots of evidence shows that improving your balance and strength, with the best Physiotherapy exercises significantly reduces falls risk.
Booking an appointment with us can be the first step toward improving your strength, balance, and confidence, so you can get back on your feet and enjoy life to the fullest.
If you would like more information about our services, please call the clinic on 01276 37670. If you would like to book a session then this can also be done online by clicking the image below
If you are not sure if Physiotherapy is right for you then why not book a FREE Discovery visit with one of Physiotherapists by clicking here
Thanks for reading
Warm regards
Dom Walcott (BSc MCSP SRP)
Clinical Lead at Thorpes Physiotherapy