How to Prevent Slips on Ice More Frequently

What's the first thing you think of when you see snow falling or frost forming on the ground? Does your reaction default to either being, "Yay, it's snowing!" or "Oh NO, it's snowing!"? Your reaction depends entirely on what kind of day you're facing.

When it comes to winter living in the metro Vancouver BC area, we're no strangers to snow and ice. That being said, it never hurts to go over the basics. Here are our physiotherapist's tips on how to prevent slips on ice and icy roads and areas.

Planning ahead never hurts…literally!

Naturally if you're planning on going out into the snow on foot, you're going to have to be strategic about it. While that walk to the bus stop or to work may not have taken longer than a few minutes in the spring and summer, during winter and harsher weather conditions that time can definitely extend.

Really think about a lot of things before you go out and you're seeing snowfall warnings. Start with how long it already takes you to walk, then consider your footwear (more on that below), the bus schedule, traffic, and any other obstacles you wouldn't consider to be such during warmer months. Then, allow yourself to plan to take twice as long. That way, you're not rushing on your walk.

Loosen up before you head out

Stretching is a good thing to do any given time of the day, however it's especially necessary before you go anywhere in cold and icy weather. Warm-ups are a good way to tell your body that it's time to move, even if you're just trying to make it to the bus stop down the street. Getting the blood flowing only takes a few minutes and it even relaxes your muscles, thus preventing pulled muscles if strain while walking in the cold is likely going to be a thing. 

For more tips on pulled muscles themselves, check out our previous post "Ice or Heat? What to Do If You Pull a Muscle". 

Embrace the penguin

Sounds silly, we know! What we really mean is that rather than literally going out to hug a penguin in Antarctica, we're referring to the way you walk outside. 

Have you ever noticed how penguins walk? They're a lot more graceful underwater for sure, however when it comes to walking on ice, these birds are the true masters of treading lightly. They waddle and take short, slight steps toward their destination, rather than long strides. They also keep their flippers at their sides as they waddle, and if they do fall (yes it happens, even to penguins!), they fall forward and on their bellies in a manner that helps them regain their balance and get back to walking. Some of them even slide forward, while their flippers are extended back behind them.

Picture all of this and embrace the penguin in you when you're walking outside. You might feel ridiculous, but given how bundled up everyone looks and feels when it's cold or snowy out, it's okay; everyone else probably looks just as silly. You can even make a game out of it with your children on their way to or from school if you want!

How's your footwear?

It's obvious that it's the time of year to put those fancy runners with smooth soles in the closet until spring, and to bring out your boots…are those up to the task though? Not all pairs of boots are made equal, and some boots even come with smooth soles themselves, meaning they could be the cause of a slip on the ice if you're not careful.

Boots that have cleats built into their soles are really good for wintry weather conditions. See if your pair currently has a soft sole with harder, crystal-like fibres built in. These are really good to wear in icy weather, and on icy sidewalks.

Lots to carry? Bring a backpack

If for any reason you need to carry something on your walk, wearing a backpack can help. A backpack can keep your hands free and it lessens the need to carry objects that can make you lose balance when walking in icy weather.

Keep in mind that a backpack shifts your center of gravity backwards, therefore making you lean a little more forward to get moving. Slight forward lean is required to walk, and it will reduce your risk of falling backwards. It's better to fall forwards than backwards to reduce injury risk. However, when trying to prevent a fall in icy weather, minimizing leaning is for the best.

Also, carrying items will change your center of gravity and the heavier the item is, the bigger the change in balance will be, which will increase the risk of falls. So take care and be sure not to overload yourself on your walk.

Did you slip anyway? We've got you covered

While these tips are all great for prevention's sake, accidents can happen regardless and they happen to the best of us too. The effects of slipping on ice can vary greatly depending on how you fell and where on your body you landed, however any slip resulting in an injury should be addressed right away and not later, especially if it hurts even after 3 days of self-care or it's keeping you from continuing work or daily life.

Our physiotherapist clinic offers not only physiotherapy but also acupuncture and registered massage therapy for your slip-related injury. If you have an active claim from ICBC, WorkSafeBC, or applicable insurance companies, then you don't have to worry at all, we've got you covered there too!

Contact us today if you need assistance while recovering from ice-related slips and tumbles. In the meantime, bundle up and stay safe, it's cold out there!

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