Colder temperatures, icy surfaces, and reduced daylight significantly increase the risk of slips, trips, and falls. For many people, particularly older adults and individuals with predisposed conditions, falls can lead to serious injuries, loss of confidence and reduced independence. As Physiotherapists, we play a key role in helping people stay safe, active, and confident throughout the winter season while remaining independent.
WHY ARE FALLS MORE COMMON IN WINTER?
Winter presents a perfect storm of risk factors:
- Icy pavements and wet surfaces increase slipping hazards
- Bulky clothing can restrict movement and balance
- Reduced daylight affects visibility and reaction time
- Cold temperatures can lead to muscle stiffness and slower responses when slips occur
- Reduced activity levels may cause a decline in strength, endurance, confidence and balance
Understanding these risks allows us to take proactive steps to prevent falls before they happen.
THE ROLE OF PHYSIOTHERAPY IN FALLS PREVENTION
Physiotherapy focuses on improving the physical and mental factors that may contribute to falls, including balance, endurance, strength, confidence, and mobility, which may take a hit during the winter months. A physiotherapist uses a variety of assessment tools to identify individual risk factors and provide patient-specific, targeted strategies to reduce the likelihood of falling.
Key areas we address include:
- Lower limb strength and endurance
- Balance and coordination
- Gait (walking) patterns
- Specific lower limb strategies that may counteract falls
- Joint mobility and flexibility
- Confidence and/or fear with movement
- Safety techniques and transfer strategies to utilize in the event that a fall occurs
PRACTICAL TIPS TO REDUCE FALL RISKS THIS WINTER
1. Improve Strength and Balance
Regular exercise is one of the most effective ways to prevent falls. Simple exercises such as sit-to-stands, heel raises, and single-leg standing can significantly improve balance and lower limb strength. A Physiotherapist can design a personalized exercise programme that is safe, effective, and tailored to you.
2. Stay Active Indoors
When outdoor conditions are unsafe, indoor activity becomes even more important. Gentle home exercises, online classes, or walking in shopping centres can help maintain fitness without the risk of icy surfaces.
3. Wear Appropriate Footwear
Supportive footwear with good grip is essential in winter. Avoid smooth soles and consider shoes or boots designed for wet and icy conditions. Inside the home, well-fitted slippers with non-slip soles can also reduce risk.
4. Take Extra Care Outdoors
When walking outside, be cautious of your surroundings; take smaller steps and walk more slowly; keep your hands free for balance (avoid carrying heavy bags); and/or consider a walking aid if recommended by your physiotherapist.
5. Keep Muscles Warm and Flexible
Cold muscles are stiffer and more prone to injury. Dressing warmly, especially around the legs, and performing a short warm-up before heading outside can help reduce stiffness and improve reaction times.6. Check Your Home Environment
Simple home adjustments can make a big difference. Ensure good lighting, especially on stairs and in hallways; remove or tape down loose rugs and trailing wires; use non-slip mats in bathrooms and kitchens; and keep frequently used items within easy reach.
Confidence Matters Too
Fear of falling is common after a slip or fall and can lead to reduced activity and a fear of movement, which in turn may increase fall risk. Physiotherapy not only improves physical ability but also helps rebuild confidence through safe, graded movement and education.
WHEN SHOULD YOU SEE A PHYSIOTHERAPIST?
You may benefit from a physiotherapy falls assessment if you:
- Have had a fall or a near miss (slip, trip or near fall)
- Feel unsteady on your feet
- Fear as though you are losing strength and balance
- Active daily living activities are becoming more difficult
- Avoiding activities due to fear of falling
- Feel as though you may need a walking aid
STAY STRONG AND STEADY THIS WINTER
Falls are not an inevitable part of aging, and many are preventable with the right tailored approach. By staying active, strengthening your body, and seeking Physiotherapy support when needed, you can reduce your risk and continue to move with confidence throughout the winter months.
If you are concerned about your specific risk factors and would like a tailored treatment plan, speak to a Physiotherapist. We work with you and for you to help you stay safe, steady and independent this winter. Don't slip up! Stumble your way into GNP and get ahead of your falls, together!
Want to learn more? Book an appointment with Alyssa Carrey at Great North Physiotherapy in Niagara-on-the-Lake or St. Catharines. Schedule online at www.greatnorthphysio.ca or call 289-606-0966 to speak with our team.
Always consult a healthcare professional before starting a new exercise routine and prioritize consistency and good form for optimal benefits.
