How to Prevent Slips Without Losing Mobility

Falls are one of the leading causes of injury during the colder months. When your balance is off—due to stiff joints, cold muscles, or uneven ground—the risk of slipping skyrockets.
Quick tip: Before stepping outside, warm up your ankles, knees, and hips with a few gentle squats or heel raises to “wake up” your balance muscles.

This isn’t just a meme—it’s biomechanics in action. Walking like a penguin helps shift your center of gravity forward, giving your feet more traction and stability.

Here’s how to do it:

• Keep your feet slightly apart for a wider base.
   

• Bend your knees slightly and keep your body loose.
   

• Take short, shuffling steps.
   

• Point your toes slightly outward.
   

• Keep your hands out of your pockets for balance.
   

Why it works:
This stance reduces the risk of your feet sliding out from under you on ice or snow.

Your shoes are your first line of defense. Look for:

• Deep treads for grip
   

• Rubber soles (avoid smooth leather bottoms)
   

• Water-resistant material to keep your feet dry and warm
   

If you live in an icy area, consider removable traction cleats or grip attachments that can be placed over regular shoes.

Pro tip: Keep a pair of indoor shoes at your workplace or in your car so you can swap out once you’re inside.

Even if you walk carefully, unsafe surroundings can catch you off guard.

• Salt or sand your steps, driveway, and walkway early in the day.
   

• Keep entryways dry—use mats to prevent puddles from forming.
   

• Add handrails near frequently used stairs or inclines.
   

For apartment dwellers: Report icy sidewalks or entryways to management immediately.

Staying balanced starts with strong stabilizer muscles. Try these daily exercises:

• Heel-to-toe walk: Place one foot directly in front of the other for 10 steps.
   

• Single-leg stand: Balance on one leg for 20 seconds, switch sides.
   

• Chair squats: Strengthens your glutes and thighs for better stability.
   

A few minutes a day can dramatically reduce your fall risk and help you feel more confident outside.

Winter doesn’t have to slow you down—just adjust how you move. By improving your balance, wearing the right footwear, and making small safety tweaks, you can stay mobile and independent all season long.

Remember: Walk like a penguin, stay warm, and keep moving safely.

 Need help staying healthy and active this winter? Visit CallOnDoc for quick, affordable telehealth visits—right from home.