Whether you walk for pleasure, fitness or out of necessity, last week’s overdue snowfall quite likely put a crimp in your style. There’s nothing like a few inches of crunchy snow or, worse, a slick coating of black ice to turn a brisk, head-clearing walk into a mincing, wincing, nerve-wracking task. No one enjoys the feeling of being out of control of their own body. Even more to the point, no one wants to take a pratfall and wind up with a big, fat bruise, a shattered hip or worse.
But there are steps you can take to minimize your risk and maximize the many benefits of walking through the winter.
Donna Curley, a physical therapist and the rehabilitation manager at Ross Manor in Bangor, helps clients get back on their feet after an illness, fracture, surgery or injury. For many, she said, the goal is to return home and resume an active life. Curley works with her clients to build strength, flexibility and balance until they are ready to be independent. A fall, inside or out, can prove a serious setback, she noted, so it’s important to build confidence through practical preparation and common-sense precautions.
When it comes to navigating icy conditions safely, she said, the first rule is to “look outside the window before you step out on the porch.” This will let you know what the weather is up to and whether there is ice on the steps and the sidewalk.
If things look dicey, consider postponing your excursion until someone shovels you out and spreads some salt to melt ice and provide traction. Also, keep a container of salt or sand inside the door so you can sprinkle some ahead of you when you do go out. Make sure your railings are sound and steady.
If you decide to venture out, she said, dress the part with good footwear that have lots of tread and some ankle support. Weatherproof sneakers or low boots are good, so long as they provide traction. “Absolutely no high heels, no slick soles and no slippers,” Curley said.
Simple slip-on grippers for your shoes or boots are widely available and can help keep you upright. Dress warmly, in layers. Chose wool and moisture-wicking synthetics over cotton. If you carry a cellphone for safety or convenience, keep it in a pocket close to the warmth of your body so the cold doesn’t shut it down.
If you sometimes use a cane or walker for stability, winter is not the time to go without. In fact, Curley said, it’s a great time to pull a seldom-used device out of the closet and get some good use out of it. But first, go to your local drugstore or medical supply shop and ask for some “ice-grippers” — not for your own feet but for the device itself.
If you’re using a walker, be sure to hang a basket on the front so you’re not fumbling with your purse, a cellphone, the mail or other objects. And be sure the sidewalk is cleared well enough that there’s plenty of room — no wrestling that walker between the snowbanks or jabbing your cane into the drifts.
Some seniors have tendency to look down while they’re walking, Curley said. Don’t do it. “Keep your head up and scan the environment,” she said, so you don’t get surprised by other pedestrians, obstacles on the sidewalk, an approaching intersection or other potential dangers.
And, perhaps most important, she said, “don’t go out alone.” A walking buddy can offer a steadying hand, sprinkle a little bit of sand or salt on the path ahead and phone for help should you take a spill. Plus, everyone knows it’s more fun to go out with a friend.
