It’s still warm out, but anyone who’s spent a winter in Lake County knows what’s coming. The first freeze turns driveways, parking lots and the steps out of the grocery store into ice rinks, usually when you’re carrying something.

Now is the time to get ready, while you can still build some strength and balance before the ground gets slick.

Trying not to fall often causes the worst injuries

When your feet slip, your body reacts in a fraction of a second. You twist, throw out an arm, lock your knee or wrench your back trying to stay upright. Those reactions are where a lot of injuries come from.

It happens all the time in winter. Someone doesn’t actually fall, but they catch themselves on a railing and strain their shoulder. Or they twist hard to stay on their feet and end up with a back that won’t let them bend over for a week. Reaching out with a straight arm to break a fall is one of the most common ways people hurt their wrists.

You can’t switch off the reflex completely, but you can train your body to respond better.

How to fall less

Wear boots with real tread and rubber soles. Slip-on ice cleats are worth the money if you walk a dog or park far from the door.
Walk like a penguin. Short steps, feet slightly apart, knees a little bent, and your weight over your front foot.
Keep your hands out of your pockets so you can use your arms for balance.
Use three points of contact getting in and out of the car. Hold the door frame, step down, then stand up.
Salt your steps and driveway before a freeze, not after.
Take your time. Most falls happen when people are rushing.

How to fall better

If you do go down, a few habits make a big difference:

Tuck your chin so your head doesn’t snap back onto the ice.
Bend your knees and elbows instead of locking them.
Try to land on the fleshy parts of your body, like the side of your thigh or your seat, rather than your wrist, elbow or tailbone.
Roll with the fall instead of fighting it.

Start building balance now

The best time to prepare for winter is before it gets here. A few minutes a day adds up:

Stand on one foot while you brush your teeth, holding the counter if you need to. Work up to 30 seconds each side.
Do sit-to-stands from a kitchen chair without using your hands.
Walk heel to toe down a hallway.
Strengthen your hips and core. Strong hips are what keep you upright when your feet go sideways.

If balance is already a concern, or you’ve had a fall before, come see us. We can check how your joints are moving and give you exercises that fit where you’re starting from.

If you do fall

If you hit your head, feel dizzy or confused, or can’t put weight on a limb, get medical care right away. For the aches that show up a day or two later, like a stiff neck, a sore back or a hip that doesn’t feel right, give us a call. Those are much easier to treat early than after they’ve settled in.

Call us at (847) 265-5600 or send us a request, and stay upright out there.