Winter is here, Chicago: Balance Strategies for Icy Walks
By: Kelsie Mazur, DPT
Fellow Chicagoans, winter is here (enter: negative temperatures). With winter, comes the inevitable icy sidewalks, slippery driveways, and the dreaded snow-packed parking lots that can send even the most confident walkers into a wobble. While a winter wonderland is great for a cozy fire, it’s not so fun when your feet are trying to figure out how to stay upright on that treacherous ice. This week's blog, let’s talk about BALANCE.
Balance is the key to almost every physical activity we do. It’s a mix of muscle coordination, joint stability, vision, and our vestibular system (our inner ear!). As we age or recover from an injury, our balance can take a hit, which increases our risk of falls and makes movement harder. But here’s the thing—balance training isn’t just for older adults or those recovering from injuries. It’s something everyone can benefit from, whether you're an athlete looking to boost performance or simply want to improve your overall stability and everyday movement. Balance relies on three main systems in the brain that work together to keep us steady. First, the somatosensory system picks up signals from our skin, muscles, and joints to tell our brain where our body parts are and how they’re moving. Then there’s the vestibular system in the inner ear, which senses changes in head position and motion, helping us maintain stability, especially when we're moving and/or on uneven surfaces. Finally, the visual system gives the brain information about our surroundings, allowing us to adjust and stay balanced, particularly when we're on the move or in unfamiliar environments. These systems constantly communicate to help us stay upright. When one is off, the others pick up the slack.
Before we talk about walking on ice, let’s talk about how to prepare your body for it. If you want to stay steady on slippery surfaces, you've got to have a solid foundation—literally! Working on core strength (that’s more than just your abs) and lower body stability is key. A strong core helps stabilize your torso, while strong legs provide the base needed to keep your balance in check. If you're serious about improving your balance and ensuring your safety this winter, working with a physical therapist can help you create a personalized balance routine. Physical therapists can target specific weaknesses and work on functional exercises to help you feel steady, strong, and confident no matter the conditions outside.
Balance isn't just about standing still. It’s about your ability to react quickly when your body shifts unexpectedly, like when you slip on a patch of ice or uneven pavement. This means working on something called dynamic balance. Dynamic balance is your ability to regain control of your body in the middle of losing your balance, for instance if your foot lands awkwardly or your body sways in a funny direction.
Did you know your brain uses your vision to help you balance? If you look at your feet while walking, your brain gets extra feedback to help stabilize your body. But when you're walking on ice, that might not be enough. Use visual cues to keep your balance in check—look ahead, not down, and use landmarks like trees, poles, or even shadows to help guide your steps.
Mastering the Art of Walking on Ice
There are real-world tricks that make all the difference when navigating slippery sidewalks.
Here’s what to do:
Short, shuffling steps: This helps keep your center of gravity low and under control, making it easier to catch yourself if you start to slip.
Widen your stance: A wider base makes it harder to lose balance. Spread those feet apart and use them to anchor yourself as you walk.
Keep your hands out of your pockets: This gives you better balance and a faster response time if you need to catch yourself. Plus, it’s always better to have your hands free to brace if needed.
Don’t rush: Take your time. The faster you go, the more likely you are to slip. Slow, controlled movements will make all the difference.
Balance is complicated, and sadly it's a skill we lose as we age if we are not constantly practicing. Pro tip: If you don't use it, you lose it. Be aware of the conditions you’re walking in. Take a moment to scan the path ahead for any potential hazards like ice patches, snowbanks, or uneven sidewalks. If the path looks sketchy, opt for a safer route (or just wait until the sun melts things a bit). It’s about being proactive and mindful of the elements— I often explain to my balance focused patients, that balance isn’t just about physical strength; it’s about smart decisions!
Winter may be slippery, but with the right strategies, you can walk through it like a pro. Working with a physical therapist on balance offers a variety of benefits, whether you're looking to enhance performance, prevent falls, or simply move more confidently throughout your day. By targeting these key systems—somatosensory, vestibular, and visual—we can work together to improve your overall stability and body awareness. Whether you’re recovering from an injury, aging gracefully, or just want to feel more secure on your feet, balance training can make a huge difference in how you move and feel. Let’s get started on strengthening your foundation for better movement, no matter your age or fitness level!
Did you know that we offer free 1-on-1 injury screens? Wattage Physical Therapy will take an in depth look at your ergonomics, posture, muscle tone, muscle weaknesses, and movement patterns to create a plan for YOU. If this article intrigues you, you can directly email me, Kelsie at Kelsie@wattagept.com. I would be happy to help you start the process of living a life free from pain.