Staying Steady This Winter: Falls Prevention

As the colder months approach, it’s natural to move less and spend more time indoors. Unfortunately, this can lead to stiffness, reduced muscle strength, and poorer balance. Add in wet leaves, icy paths, and bulky clothing that restricts movement — and the risk of falling rises. However, the risk of falling isn’t just about the weather, it’s often linked to gradual age-related changes too.

The Link Between Strength, Balance, and Independence

Research shows that a reduction in grip strength, toe strength, and the ability to rise from sitting to standing are strong indicators of fall risk in older adults. Weakness in these areas can be an early sign of sarcopenia (age-related muscle loss), which often goes unnoticed until after a fall occurs.

Before the frost arrives, take a moment to check in with your body:

• Can you rise from a chair without using your hands?

• Can you balance on one leg for 10 seconds?

• Do you feel confident walking outdoors on uneven ground?

At the clinic, we use these simple assessments to identify early signs of weakness or imbalance and to develop retraining phases, which increase stability and rebuild strength. If any of these challenges sound familiar, now is the ideal time for an assessment. 

The Good News: Falls Are Preventable

Many people assume that falling is just an inevitable part of aging — but it doesn’t have to be. The body responds remarkably well to targeted exercise and movement strategies at any age.

Here are a few key steps to stay steady this winter:

• Stay active every day – Gentle resistance training, walking, and balance exercises can dramatically improve stability and confidence.

• Check your feet – Supportive, well-fitting, non-slip shoes make a big difference, particularly outdoors and ensuring your home is a safe environment, free from hazards.

• Keep warm and mobile – Move or stretch regularly throughout the day to maintain joint flexibility and circulation.

• Address stiffness or pain early – Discomfort in the hips, knees, or ankles can subtly alter your gait and increase fall risk.

Ready to Stay Strong This Winter?

If you, or someone you know, could benefit from a strength and balance check, get in touch. Prevention is always safer, and far easier, than recovery after a fall. We’re here to help you stay steady, strong, and confident — so you can keep doing the things you love all year round.

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