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(HealthNewsDigest.com) – If you’re going to fall, fall like a snowflake. Avoiding falls on the ice and snow involves some “mental preparation” in addition to some “purposeful movement,” says Michelle Miller, an exercise physiologist at Indiana University’s School of Health, Physical Education and Recreation, and an American College of Sports Medicine-certified exercise specialist. Miller has designed popular 14-week balance courses and is involved in balance-related research. Falling in the ice and snow is not just a concern for the elderly, she notes. “Realistically, it’s an issue for people big and small, and young and old simply because our bodies attempt to react to the unexpected,” she said.
Here are some of her suggestions:
* “A big key is being aware of your surroundings,” Miller said. “We all need to learn to plan some of our movements.” Choosing to walk directly in the snow, for example, might provide better traction than walking on an icy sidewalk. When people park cars, they need to consider before they park what the surface area is like between the parking space and where they’re going. Does it have ice, snow, standing water? Will they be stepping up and down or over curbs or other obstacles in their path? “With dim lighting, we don’t see these things well, and they can be slick.”
* Many people end up breaking bones or getting more severely injured because they attempt to break their falls. “I tell people, if you’re going to fall, you need to just let the body relax, be a snowflake and float lightly to the ground,” Miller said. This could leave someone wet and embarrassed but possibly less injured.
* Footwear also is important. “Do your shoes hug and grab the ground surface or make you a human sled,” asked Miller. Flat hard soles might be more slippery and should be avoided in lieu of softer-soled footwear or shoes and boots with divots in the soles.
* Practice “conscious” movement. Slow down, take shorter steps when necessary, make sure feet are planted and really focus on efficient body movements and the obstacles in the path. “It’s not a time for sightseeing.”
* Consider using walking sticks, which are available at sporting goods stores and big box stores. If someone holds their arm down and bends their elbow at a 90-degree angle, their hand should rest on the handle of the stick.
* Look for things to hold onto that are sturdy and can help rather than hinder, such as railings and banisters.
* If someone is nervous or uncomfortable about going outside or running errands in the snow, they should consider asking someone to accompany or assist them or possibly postponing the trip.
* Consider many of these issues when indoors, too. Look for water on the floor, consider changing shoes when indoors, look for solid support and “plan, plan, plan as you move, turn and step over,” Miller said, “so you don’t run the risk of falling over.”
Miller says balance classes can be very helpful but she suggests checking on the instructors’ qualifications first. Effective classes address cognitive elements as well as physical components. She said instructors need to have a good understanding of muscle strength and endurance, proprioception, sensory systems and posture.
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