How to Avoid Slips and Falls on Icy Sidewalks

Winter turns neighbourhoods into beautiful scenes but also brings increased risks, particularly when it comes to slips and falls on icy sidewalks. These incidents aren’t just minor setbacks—they can lead to serious injuries like fractures, sprains, and even concussions, especially for older adults or individuals dealing with existing mobility challenges.

As a physiotherapy clinic, we understand that preventing winter falls is about more than being careful. It’s about building a body that’s ready to withstand unexpected challenges, having the right knowledge, and developing safe habits. Here’s how you can protect your physical health, maintain independence, and move confidently this season.

Build a Strong Foundation: Your Body & Movement

Preventing slips and falls starts long before you step outside—it begins with cultivating balance, core strength, and awareness of your body’s movements.

Train Your Balance

Balance is your first line of defense against a sudden slip. Simple daily exercises can make a huge difference:

• Heel-to-toe walking: Practice walking in a straight line, placing one foot directly in front of the other.

• Single-leg stands: Hold onto a sturdy chair and try standing on one foot for 10–30 seconds at a time, switching sides.

• Dynamic balance exercises: Activities like Tai Chi or yoga gently challenge your stability and improve your body awareness.

If you’re unsure where to start, a physiotherapist can assess your balance and provide a personalized program to reduce fall risk.

Strengthen Your Core and Legs

A strong core (your abdominal, lower back, and pelvic muscles) helps stabilize you on slippery ground. Try adding some of these exercises to your routine:

• Bridges: Lying on your back with knees bent, lift your hips towards the ceiling.

• Seated marches: While sitting upright, lift one knee then the other, mimicking a marching motion.

• Wall squats: With your back against a wall, bend your knees slightly and hold for a few seconds.

Strong leg muscles help you catch yourself if you begin to lose your footing, making it less likely that a slip will become a serious fall.

Work on Reaction Time and Agility

Quick reactions can sometimes mean the difference between a stumble and a fall. Exercises such as side steps, gentle lunges, or stepping over small obstacles can enhance your agility and readiness.

Smart Strategies for Walking on Ice

Even with the right physical preparation, safe techniques are key when venturing out on icy sidewalks. Here’s what physiotherapists recommend:

Master Winter Walking Technique

• Adopt a wide stance with feet slightly apart to boost stability.

• Take short, deliberate steps. Shuffling helps keep your center of gravity low.

• Keep your arms free and slightly out for balance—avoid keeping hands in pockets.

• Scan the area ahead of you, looking out for black ice or uneven surfaces.

• Engage core muscles gently as you walk; this can help steady your trunk if you slip.

Visualize walking “like a penguin”—knees bent, steps short, body slightly forward. These mechanics support safer navigation on ice.

Choose the Right Footwear

Physiotherapists often see injuries that could be prevented with appropriate winter boots. Look for:

• Good tread—deep, grippy soles offer traction on ice and packed snow.

• Supportive fit—boots should support your ankles and fit snugly.

• Warmth and dryness—cold, numb feet reduce your natural balance reactions.

• Ice cleats or grips—add-ons can give extra traction, especially for those with stability issues.

Bring a spare pair of indoor shoes for work or errands to avoid tracking ice indoors or increasing your fall risk on smooth floors.

Injury Prevention Steps at Home

Falls often happen right outside your door or on your own property. Help safeguard your environment with these tips:

Clear Walkways and Entrances

• Shovel snow promptly before it’s packed down and freezes.

• Sprinkle sand or kitty litter for improved traction on icy patches.

• Use salt or eco-friendly de-icers to help prevent refreezing after shoveling.

• Install or check handrails for stairways or sloped paths.

Address Hazards Inside and Out

• Remove wet boots and mats right away to prevent slipping indoors.

• Keep entryways well-lit so you spot icy spots or puddles.

• Check for loose rugs or clutter just inside your home, where people can lose their footing after coming in from outside.

  
  

Physical Fitness: Your Best Winter Protection

If you’ve ever experienced a fall, you know it can shake your confidence—not just your body. That’s why physiotherapists stress the importance of mobility, flexibility, and muscle strength, especially in winter.

• Continue regular exercise even during colder months. Activities like indoor cycling, walking, resistance bands, or aquatic therapy maintain strength and mobility.

• Warm up before venturing outside. Move joints and muscles through their range—for example, ankle circles and gentle leg swings.

• Stay hydrated and nourished; fatigue and weakness can increase your risk of injury.

If you’ve recently had surgery, been injured, or have chronic conditions like arthritis, a customized rehabilitation program with a physiotherapist can prepare you for winter challenges. These tailored plans can target your specific needs—helping you recover lost strength and regain independence.

What to Do If You Slip or Fall

Despite your best efforts, accidents can happen. If you lose your footing:

• Try to relax your body—tense muscles are more prone to injury.

• Protect your head—if possible, tuck your head towards your chest and avoid reaching straight out with your hands.

• Check for injuries before getting up. If hurt or unable to move, call for help right away.

• Follow up with a physiotherapist if you experience pain, limited mobility, or lasting soreness after a fall. Early intervention can reduce the risk of long-term problems.

  
  

Reach Out for Support

If you’re concerned about your fall risk, or if you have questions about balance and winter walking safety, contact your physiotherapy clinic. A professional assessment can pinpoint your strengths and areas for improvement—and regular guidance makes it easier to stay safe through the winter.

Remember: maintaining balance, core strength, and overall physical wellness are keys to staying upright this season. Take a proactive approach, seek expert advice when needed, and step into winter with strength and confidence.