Winter Safety: How to Prevent Falls and Fractures in Cold Weather

Winter brings more falls, and hip, wrist and ankle fractures rise with them. Slippery surfaces, poor visibility, stiff joints and bulky clothing all play a part. Older adults and people with osteoporosis are at the highest risk.

Why Falls Increase in Winter

• Fog, early darkness and wet or frosty ground
• Stiff, cold muscles that react more slowly
• Heavy shawls and blankets that restrict movement or trip you up
• Reduced activity, leading to weaker legs and poorer balance

Practical Precautions

• Footwear: Wear shoes or slippers with good grip. Avoid walking in socks on smooth floors.
• Lighting: Keep night lights in hallways and bathrooms, and a torch near the bed.
• Floors: Wipe up water quickly, use anti-slip mats in bathrooms and secure loose rugs.
• Clothing: Choose warm layers that fit well and do not drag on the ground.
• Walking aids: Use your stick or walker outdoors, and take shorter steps on wet ground.
• Slow starts: Sit on the edge of the bed for a minute before standing in the morning.

Build Bone and Balance

Eat calcium and protein-rich foods, get safe sunlight for vitamin D, and practise balance exercises such as standing on one leg while holding a counter. Ask your doctor about a bone density test if you are over 50, or have had a fracture.

Most winter fractures are preventable. A few changes at home and some regular exercise go a long way.