Essential Winter Fall Prevention Tips for Seniors

More than 14 million seniors report falling each year, accounting for roughly 25% of all older adults in the U.S. according to the Centers for Disease Control and Prevention (CDC). Slips, trips, and falls can happen at any time, but winter is an especially dangerous season for seniors.

While winter presents special challenges, there are steps that seniors can take to make the season safer for themselves. Let’s examine why winter poses potential problems and how seniors can protect themselves from falls during the cold season.

Understanding Winter Fall Risks for Seniors

The most notable reason why winter leads to more falls is simple – ice and snow makes walking more treacherous. Slippery terrain is dangerous for anyone, and especially hazardous for people with mobility issues. This risk increases significantly during the early morning and evening hours when visibility is reduced.

Another notable danger for seniors is that these falls commonly lead to more than just bruises and soreness. The CDC reports that falls cause around 3 million older adults to visit the emergency room each year, ranging from wrist and hip fractures to traumatic brain injuries. 

While ice and snow are more direct reasons for someone to slip, they’re not the only reason why the season is more dangerous. There are several other factors that can make seniors more likely to fall during winter.

• Joint issues: Colder temperatures can cause joints to become stiffer and decrease mobility.
• Reduced dexterity: Cold conditions make hands and feet less nimble, making it more difficult to use a cane, use keys, or move around as freely as in warmer weather.
• Medication: Some medications, such as prescriptions that affect blood pressure, can cause dizziness and affect reaction time, making slippery terrain even more dangerous.
• Vision problems: Poor visibility, either due to health issues or wintry weather, can make it more difficult to see icy patches and other slippery surfaces that can cause a fall.

5 Ways Seniors Can Avoid Slips, Trips, and Falls in Winter

Wear Proper Footwear

Quality winter boots are the first line of defense against winter falls. It’s important to wear footwear that is made for winter weather, as regular shoes won’t provide the traction, support, and comfort needed for the season. These are some key features that can help you choose the right winter boots.

• Plenty of tread: Look for thick, rubber soles with zigzagging or wave-like tread patterns that are designed to reduce slips in cold, slippery conditions.
• Ankle support: Opt for boots that extend above the ankle, low heels, and a slightly wider base that provide firm, comfortable stability.
• Proper fit: Make sure that boots are snug but still allow room for winter socks and don’t have any tight spots that restrict circulation.
• Added features: Consider footwear that come with removable ice grippers or some other enhancement that can improve traction.

Walk Safely

Winter weather shouldn’t prevent seniors from ever going outside, but it’s crucial to be as safe as possible when walking outside during the cold season. Use the following tips when it’s time to walk on slippery terrain.

• Take your time. The faster you go, the faster you may fall.
• Walk like a penguin. Take short steps with your feet pointed slightly outward and shuffle if you need to.
• Keep your hands out of your pockets for additional balance.
• Stay on walkways and other pathways instead of taking any shortcuts with ice and snow.
• Be prepared in case you do fall. Try to fall on your side and tuck in your head and arms to avoid head and wrist injuries.

Plan for Snow and Ice Removal

Every winter, seniors face significant health risks during snow and ice removal. Thousands of people are injured each year while shoveling and salting around their home, with seniors being especially at risk. It’s important to consider options for snow and ice removal if possible, and to be as careful as possible if help isn’t available.

• Snow removal options

• • • See if family members can help with shoveling.
    • Hire a snow removal service.
    • Check if there are any local government programs or volunteer groups that offer snow removal for seniors.

• Safe shoveling best practices

• • Use a small, lightweight shovel.
  • Push the snow instead of lifting and throwing unless it’s necessary.
  • Bend at the knees and lift with your legs instead of lifting with your back.
  • Take frequent breaks and only shovel small portions at a time if needed.
  • Stay hydrated to prevent dizziness, muscle cramps, and other issues.
  • Don’t shovel alone – always have someone near in case of an accident.

Do Regular Balance Exercises

Tufts University reported that older adults who did balance exercises were 24% less likely to fall in general. Working on balance can help seniors stay on their feet and remain mobile, which is great regardless of the season. The following seven balance exercises that seniors can do at home without any need for special equipment.

• Head rotations
• Foot taps
• Sit-to-stands
• Single-leg stands
• Standing marches
• Over-the-shoulder walks
• Tightrope walks

Make Some Home Modifications

While seniors can’t stop the weather, they can update their home to prepare for slippery conditions. The following modifications can make it safer for seniors to walk in and out of their home in winter.

• Have non-slip mats by entrances that may get wet from people walking in with snow and ice on their boots.
• Install motion-sensor lights to improve visibility in key areas like driveways.
• Add hand railings or grab bars by steps and other outdoor spaces where slips and falls are more likely to occur.

What to Do if a Fall Occurs

Fall prevention can make seniors a lot safer in the winter, but accidents can still happen. There are a few steps that seniors should take after a fall.

1. Stay calm and assess the situation

Falling can cause a lot of panic, and rushing to get back up can lead to another fall. The following tips can help you calm down and figure out how to react in case of an accident.

• Take a few slow, deep breaths 
• Check for any immediate pain, injuries, or dizziness. 
• Evaluate how well you can move before you try and get up.
• Look for any nearby objects or obstacles near you that would make it easier or harder to stand on your own.

2. Try to get up if possible

Depending on the situation, seniors should try and stand back up on their own after a fall. This process can lead to additional injuries or issues, take it slowly and use the following steps to stand up safely.

1. Roll onto your side and rest until you feel ready to continue.
2. Move to your hands and knees and take another break if needed.
3. If possible, put your dominant foot flat on the ground and push yourself up to a standing position. 
4. If you can’t stand on your own, crawl to a sturdy, stable object and use it to pull yourself up gradually.
5. After standing, find a good place to sit and rest.

3. Call for help if needed

If you feel uncertain about standing or are in severe pain, dizzy, or numb, you should reach out for help. Try to keep a smartphone or medical alert device on you whenever you head outside so that you can contact someone after a fall. If all else fails, call out to any nearby family, neighbors, or passerby for help. Once you get a hold of someone, make sure to tell them:

• Where you are, with specific details as to your exact location.
• Exactly what happened and what you were doing.
• Your current condition and if you have any immediate injuries.
• Whether you can move, whether it’s that you can crawl a bit to a warmer spot or need to stay still.

4. Contact a doctor

It’s important to reach out to a medical professional regardless of whether the fall seems serious or not. Injuries may not seem serious right away, and a doctor can help seniors determine whether they need additional medical attention and address issues before they become worse. 

Call your doctor as soon as you’re able and describe the fall in detail. This information will help them complete a comprehensive exam so that you can play it safe, even if you avoid any notable injuries.

5. Tell loved ones

Once you’ve scheduled something with your doctor, it’s best to let close family members and friends know about what happened. It’s good to be upfront with loved ones about how you’re doing, how you fell, and other relevant details so that they hear it directly from you instead of discovering it from a different source.

Stay Safe and Slip-Free Each and Every Winter

Winter weather can pose new problems, but some preparation can help seniors stay safe all season long. If living alone is becoming too much of a challenge – or it’s simply time to find a community of like-minded individuals – a senior living community might be the right choice for the future.

National Church Residences has more than 300 housing communities in 25 states for seniors searching for a place where they can stay engaged and live their ideal lifestyle. Find a community that’s close to you or give us a call at 844-465-6063 to talk to one of our friendly staff members today.

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