Snow, ice and staying safe: Tips for body and mind
Woke up to a snowy wonderland this weekend?
While it looks magical, snow and ice can quickly become a hazard waiting to happen.
As most of the country woke up to snow on Sunday morning, it was hard not to marvel at how pretty it looked. But as beautiful as snow can be, it can quickly turn into a dangerous, slippery ice rink. I was reminded of this when my neighbour – who’s in his mid-70s – had a fall while walking his dog. It really shook him up. Not only was it physically tough for him to get back up and in and out of his car, but it made me realise how vulnerable we all are, particularly as we get older.
Falls aren’t just physically painful; they can really affect your confidence and emotional well-being. Whether you’ve had a fall recently or you’re just being cautious this winter, it’s important to understand both the physical and emotional impacts, as well as how to prevent falls and recover from them.
The physical impact of a fall
Falling on snow and ice can lead to a range of physical injuries. While some might only cause minor bruises, others can be much more serious. Fractures are common, especially in areas like the wrist, hip, and ankle. These injuries can take weeks or even months to fully heal.
Awkward twists during a fall can lead to sprains or strains, leaving you with painful, restricted movement. Landing on your head increases the risk of head injuries, such as concussions, which can have profound consequences. Falls can also impact the back or spine, potentially causing ongoing pain and mobility issues if not properly treated. Even seemingly minor injuries, like cuts or abrasions from sharp ice or hidden objects beneath the snow, can add to the discomfort.
The emotional impact of a fall
But it’s not just your body that bears the brunt – falls can also shake your confidence and mental well-being. Physical injuries often get the most attention after a fall, but the emotional toll can be just as significant. Many people develop a deep fear of falling again, especially if their fall was severe. This fear can make them anxious, reluctant to engage in winter activities or hesitant to walk on potentially slippery
surfaces.
For some, a fall can lead to a loss of confidence. It’s not just about walking on ice – it can affect their overall mobility and independence. It can be difficult to trust your body after a fall, and that sense of vulnerability can linger long after the bruises fade.
In more serious cases, a fall can lead to post-traumatic stress, especially if it results in significant injuries. Flashbacks, heightened stress responses and even sleep disturbances are not uncommon. If you’ve been in a fall that left you shaken up, be kind to yourself – healing takes time.
The slow process of healing
When I had my car collision, it took months, if not years, to fully regain my confidence and get back to a place where I felt “normal” again. The physical healing was one thing, but the emotional healing was another. We often underestimate how
long it takes to heal – physically and emotionally – after a fall or injury. It’s not something that happens overnight, and there’s no rush. Rest is vital, and being gentle with yourself is just as important as any treatment you may receive.
How to fall safely
While we can’t always prevent a fall, there are ways to minimise the risk of injury if you do happen to slip.
- Stay relaxed. I know it sounds counterintuitive, but relaxing during a fall can actually help. Go with the tumble instead of stiffening up – it’s safer, promise!
- Protect your head. Tuck your chin to your chest to protect your head from hitting the ground. If you’re falling backwards, turn your head to the side.
- Use your arms to cushion the fall. Extend your arms out to the side to break the fall. Avoid reaching out directly with your hands, as this can cause wrist injuries.
- Land on muscle, not bone. If possible, try to land on your thighs or buttocks, which are better at absorbing the impact and reducing the risk of fractures.
- Roll with the fall. Try to roll as you hit the ground. This can help spread the force of the fall and reduce the severity of the impact.
- Get up carefully. Once you’ve fallen, take your time to assess any injuries before attempting to stand. Roll over to your hands and knees first, and use your hands to push yourself up slowly. If you’re on a slippery surface, crawl to a more stable area before standing.
Tips for walking on ice
We all know walking on ice can be tricky, but with a few simple adjustments, you can reduce your chances of falling.
1. Wear proper footwear
Boots with good traction are a must. If you know you’ll be on ice, consider adding ice cleats to your shoes.
2. Take shorter, slower steps
Shortening your stride and walking slowly helps maintain balance and allows you to react quickly to any changes in the
surface.
3. Keep your hands free
Avoid carrying heavy bags and keep your hands out of your pockets to maintain better balance.
4. Stay aware of your surroundings
Always be on the lookout for ice patches and snowbanks. Whenever possible, walk on cleared or salted paths.
5. Stay calm and focused
Tension can make you more prone to slipping. Keep your focus on each step and try to remain relaxed.
How to regain confidence after a fall
A fall can really shake your confidence, but it’s important to take things slowly and rebuild that trust in your body. Everyone’s journey is different, but here are a few tips to help you regain your confidence:
1. Take it slow
Don’t rush back into things. Gradually increase your activity
level as your body feels ready.
2. Talk to someone
If you’re struggling emotionally, it can help to talk about the
experience with someone you trust or a professional. Addressing the emotional side of healing is just as important as physical recovery.
3. Practice mindfulness
Mindfulness techniques can help manage the fear or anxiety that may linger after a fall. Relaxation practices such as deep breathing can make an enormous difference in how you feel day-to-day.
4. Consider physical therapy
A physical therapist can guide you through exercises to rebuild strength and balance – helping you feel steadier on your feet.
Ready to take the first step toward a pain-free life?
If you’re ready to break free from ongoing pain and regain your confidence, let’s chat. Book your free 20-minute Beyond Pain discovery call today. Together, we can explore your needs and create a personalised plan to help you live a happier, pain-free life – no pills, props, or surgery required.
