Fall prevention and staying steady in the winter months

As we get older, staying steady on our feet can feel more challenging. This can be especially true in winter, when darker days, slippery paths and cold temperatures make everyday trips a bit less predictable. The good news is that small changes to your routine can make a real difference to your confidence and safety. This guide shares simple ways to help you stay steady on your feet, whatever the weather brings.

Understanding your risk

Falls become more common when the autumn and winter months arrive because of the conditions that come with the colder weather. Ice and packed snow reduce grip, wet leaves create a thin, slippery layer and mud can shift under your feet. Cold temperatures can also stiffen joints, which may slow your ability to react to a sudden slip. When you add darker afternoons and heavier clothing that restricts movement, the risk increases further. Understanding these changes helps you prepare in a calm and practical way.

Everyday steps to help your balance

Keeping your balance strong often comes down to small habits that support how your body moves each day. These simple steps can help you feel steadier and more confident on your feet.

Move little and often

Regular movement keeps your muscles strong and your joints mobile. This supports balance and improves your reflex reactions if your foot slips. Gentle activities such as short walks, slow stretches, or seated movements can help you stay more stable. 

Fuel your body well 

Eating regularly and staying hydrated helps you maintain stable energy levels. Low energy can affect your concentration and coordination, which may make you more likely to lose balance in tricky conditions. 

Look after ongoing health conditions

If you live with a long term health condition, changes in medicines or symptoms can influence your balance. Dizziness, light-headedness or changes in blood pressure may make you less steady. Checking in with your GP or pharmacist can help you understand whether anything needs adjusting. 

Support your bones

Bone strength helps protect you during slips or near falls. Vitamin D and calcium both play a part in keeping bones healthy. Gentle weight bearing movement ,such as walking, can also support bone health through the winter. 

Choose footwear that helps you stay steady

Good shoes make a big difference on slippery ground. Look for footwear with a secure fit and soles that offer a strong grip on wet or uneven surfaces. A supportive shoe can improve the way your feet meet the ground, which centres your balance.

Making your surroundings safer

While it’s important to take precautions while you’re out and about, your home environment also plays a big part in preventing falls day to day. A few simple changes can make your space safer and easier to move around. Here are some of our key recommendations:

• Clear walkways to avoid clutter.
• Improve lighting in darker corners or hallways.
• Secure loose rugs or remove them if they slide easily.
• Keep everyday items within easy reach. 
• Make sure stairs are well lit and banisters are secure.

Planning for reassurance and support

Feeling confident at home and outdoors often comes from knowing help is close by if you ever need it. There are simple options that can offer extra peace of mind and keep you feeling safe day to day.

Telecare

Telecare provides support through sensors or monitoring devices placed around your home. These can detect certain situations, such as a sudden fall or a period of inactivity, and then alert a trained responder. Some systems also include a base unit or button you can press if you need assistance. Telecare works quietly in the background, offering a layer of support without you needing to do very much at all. 

Personal alarms

A personal alarm is something you wear, such as a pendant or wristband, that allows you to call for help whenever you choose. Unlike telecare, which reacts automatically, a personal alarm relies on you pressing the button if you feel unsteady, have a fall or need reassurance. These alarms are simple to use and can increase your confidence when moving around your home or garden, especially during wet or icy weather. 

Knowing when extra help can make a difference

If you have had a recent fall or near fall, feel more unsteady than usual, or notice new stiffness of pain, it can help to speak to a professional. Early support often makes day to day movement feel easier and reduces the risk of further issues. You don’t need to wait for something serious to happen before asking for advice.

How Anglia Chiropractic can support you

We have many patients who are affected during the colder months. With a bespoke care plan, we can support you to ease stiff joints and improve your balance and movement. We also offer clear guidance on posture, safe movement and simple exercises you can use at home. Our aim is to help you feel more confident on your feet, whatever the weather brings. If you would like some support, feel free to request a callback or give us a call on 01603 414740. We are here to help you move with more confidence.