Indiana winters can be beautiful, but they also bring unique hazards that increase the risk of slips, trips, and falls. Icy sidewalks, snow covered steps, and freezing rain can quickly turn everyday activities into injury risks. Falls do not just affect the hips and knees. They commonly result in upper extremity injuries such as wrist fractures, shoulder fractures, as well as injuries to the ankles, knees, and hips.
For individuals with arthritis, prior injuries, or joint replacements, even a minor fall can lead to fractures, dislocations, ligament injuries, or prolonged recovery.
At Indiana Orthopedic Institute (IOI), we treat a wide range of winter related orthopedic injuries affecting both the upper and lower extremities. Understanding common winter hazards and taking preventive steps can help reduce fall risk and protect your overall musculoskeletal health.
Why Winter Conditions Increase Fall Risk
Cold weather creates unpredictable walking surfaces. Freeze thaw cycles can leave thin, nearly invisible ice on sidewalks and driveways. Snow may hide uneven ground, while freezing rain can instantly create slick surfaces.
Limited mobility, joint pain, balance challenges, or reduced reaction time can increase the force of a fall. Many people instinctively reach out with their arms, leading to wrist, elbow, or shoulder injuries. Preventive measures are key to reducing injury risk throughout the body.
1. Choose Footwear That Supports Stability and Balance
Proper footwear plays a critical role in fall prevention. Shoes should provide traction, stability, and shock absorption to help maintain balance and reduce stress on joints.
Look for shoes with slip resistant rubber soles, deep tread patterns, supportive structure, and adequate cushioning.
Supportive footwear benefits both upper and lower extremity injury prevention by reducing sudden slips that lead to bracing falls.
2. Adjust Your Walking Technique
Winter surfaces often require small adjustments in gait. Taking shorter steps, walking at a slower pace, and maintaining a wider stance can improve stability.
Controlled movement is especially important for those with joint stiffness, balance concerns, or prior orthopedic injuries.
3. Keep Walkways Clear and Well Lit
Falls can frequently occur around the home. Clearing snow and ice promptly and using salt, sand, or ice melt can improve traction. Adequate lighting helps identify hazards, while removing uneven objects can reduce the risk of tripping.
4. Use Caution During Transitions
Transitions, such as getting in or out of a car, require balance and hip mobility. Using the car frame for support rather than the door and placing both feet firmly on the ground before standing can reduce risk.
It is a good idea to clear snow and ice from your windshield before driving.
5. Strengthen Muscles That Support Balance and Joint Stability
Strength and balance training can significantly reduce fall risk. Low impact exercises such as heel to toe walking, calf raises, mini squats, side leg lifts, and gentle stretching support joint stability and coordination.
Patients with arthritis, prior fractures, or joint replacements may benefit from a personalized physical therapy program focused on strength, balance, and safe movement patterns.
6. Know When to Seek Orthopedic Care
If a fall occurs, it is important to seek evaluation even if pain seems mild at first. Injuries to the wrist, shoulder, hip, knee, or ankle may not show immediate symptoms, and an early diagnosis can prevent long term complications.
Expert Orthopedic Care When You Need It
By staying aware of winter risks and taking proactive steps, you can help protect your bones, joints, and mobility all season long.
If you experience pain after a slip or fall or want guidance on improving strength and balance, schedule an appointment with Indiana Orthopedic Institute, or call (317) 620-0232. Our orthopedic specialists are here to care for upper and lower extremity injuries and help you stay safe, strong, and moving comfortably this winter.