How to Prevent Slips and Falls on Ice This Winter

Posted by: Reform Physical Therapy in Balance and falls, Injury Prevention on December 15, 2025

Winter in Maine often means snow, ice, and slippery surfaces. Even short walks outside can increase the risk of falling. Slips and falls on ice are one of the most common causes of winter injuries, especially for adults and older individuals.

The good news is that many winter falls can be prevented. With simple changes to how you walk, what you wear, and how you prepare your space, you can stay safer during the winter months.

Why Slips and Falls Are More Common in Winter

Ice and snow create uneven, slippery surfaces that make it harder to stay balanced. Cold weather can also cause muscles and joints to feel stiff, which may slow reaction time.

During winter, people often move less and spend more time indoors. This can lead to weaker muscles, especially in the legs and core, which are important for balance.

Wear the Right Footwear

Wearing the right shoes can greatly reduce your risk of slipping. Choose boots or shoes with good traction and non-slip soles. Avoid shoes with smooth bottoms or worn-down tread.

For extra safety, traction devices or ice cleats can be added to your shoes when walking on icy surfaces.

Walk Slowly and Stay Alert

Moving too quickly on ice increases the chance of falling. Take smaller steps and keep your body centered over your feet. If the ground looks shiny, assume it may be icy.

Use handrails when available and try to keep your hands free so you can catch yourself if needed.

Keep Walkways Clear and Safe

Clear snow as soon as possible to prevent ice from forming. Use sand or ice melt to improve traction on sidewalks, driveways, and steps.

Make sure outdoor areas are well-lit, especially entrances and walkways. Ice often stays longer in shaded areas, so check those spots often.

Improve Balance and Strength

Strong muscles and good balance help your body recover if you slip. Exercises that improve leg strength, coordination, and stability can lower your risk of falling.

Physical therapy can help improve balance, build strength, and teach safe movement strategies that are especially helpful during winter.

What to Do If You Fall

If you fall, take a moment before standing up. If you feel pain, dizziness, or weakness, seek medical care. Even small falls can cause injuries that become worse over time.

If falls happen more than once, it may be a sign of balance or strength issues that should be addressed.

When to See a Physical Therapist

If you feel unsteady, have fallen recently, or worry about slipping on ice, physical therapy can help. A physical therapist can create a personalized plan to improve strength, balance, and confidence.

At Reform Physical Therapy, we provide one-on-one care focused on keeping you safe, active, and confident throughout the winter season.

Worried about slipping or falling this winter?
Reform Physical Therapy can help you improve balance, strength, and confidence. Contact your nearest Reform clinic to schedule an evaluation today.