Snow and ice season is officially upon us, and with that comes the need to discuss fall prevention. Every year seems to be the same, and it’s almost as if most of us need to learn how to walk again! Whether you classify yourself a chronically clumsy or graceful as a swan, the below techniques may help you get through this snow and ice season with fewer bumps and bruises.
Tips for preventing falls
Walk over your feet – Some people refer to this as the “penguin shuffle”. The trick to this is to shorten your steps, which helps to keep your feet more under your body, as opposed to further out ahead. If you’re taking long strides, and hit a patch of black ice, your leg is going to skid forward and you’ll have no way to stop a fall. During winter, short and shuffle is the best! Think about how you should always be walking – Sometimes, due to being nervous, people will completely try to change the way they move, which completely confuses your brain. Wrong signals get sent, and the next thing you know, you’re recreating a scene from “Bambi on Ice”. Remember, overcompensating can be as detrimental as undercompensating! Take your time – Allow for extra time when walking outside… having to rush somewhere sill most certainly end up with you on the ground. Go “off-roading”- You may find when walking that the sidewalks are just full of black ice and slippery. Sometimes, walking next to the sidewalk over the snow is an easier, and safer, trek than the pavement.
When it’s inevitable
Despite your very best efforts, falls will still occur. To minimize injury, keep the following tricks in mind to minimize your injury when you do fall.
Falling forward – This doesn’t happen as often on ice… but it can happen! When falling forward, you want to land with your hands close together in front of your face, palms down. If it appears that your face may make contact with the ground, turn to one side so at least the impact is on the side, rather than your nose. You can practice this move on grass. It works best if you’re practicing while facing uphill (less distance to fall).
Falling to your side – Rule 1: If this happens, do NOT reach out your arm to break your fall! This is the most common way that people break their clavicle. It’s also a good way to break your wrist. Ideally, you want to lightly touch with your hand and then quickly tuck that arm under you, and roll to the back of your shoulder. This way you’ll either roll or land on your back.
Falling backward – This is the most common way people fall on the ice. If you only have time to do one movement as you feel yourself slipping, tuck your chin toward your chest and keep your head up. You want to avoid having your head make connection with the ice if at all possible. (Concussions are not fun!) Keep your arms bent and close to your sides, and try to slap your hands and forearms to the ground first… this will dissipate some shock of the impact. Keeping your shoulders off the ground, along with your head and neck, are ideal too!
Seem like too much to remember? The rule of thumb, for walking or falling, is basically keep your extremities close to your center and protect your head!
Image by Mabel Amber from Pixabay
Source Url: http://gobelmont.ca/fall-prevention-for-the-chronically-clumsy/