Experts warn these days as snowfall affects many provinces: “Snowy and icy surfaces bring serious injury risks.”
Reminding that the ‘penguin walk’ technique is important for safe walking in snowy weather, Lecturer Mert İlhan from the Physiotherapy and Rehabilitation Department said, “Keeping the knees slightly bent, not locked, provides shock absorption, while opening the arms to act as a balance bar and taking short, shuffling steps reduces the risk of slipping.” Lecturer İlhan, noting that wrong shoe choices, walking with hands in pockets, and reflexively trying to stop a fall with hands can lead to fractures and head traumas, warned that simple falls can have vital consequences, especially in the elderly and individuals at risk of osteoporosis.
Lecturer Mert İlhan from the Physiotherapy and Rehabilitation Department of Üsküdar University Faculty of Health Sciences made statements about how to walk safely on snowy and icy surfaces in winter, mistakes that increase the risk of falling, what to do and not to do during a fall, and what to pay attention to after a fall.
The safest way to walk on snow and icy surfaces is the ‘penguin walk’!
Lecturer Mert İlhan stated that the most recommended approach for safe walking on snowy and icy surfaces is the walking style known among the public as the ‘penguin walk’, adding, “For safe walking, it is necessary to effectively manage the body's center of gravity and increase contact with the ground.”
Lecturer İlhan explained that in the penguin walk technique, the torso should be slightly leaned forward and the center of gravity should be kept over the foot on the ground, saying, “To increase balance, the toes should be turned outwards 10-30 degrees to widen the support surface. The normal heel-to-toe cycle should be abandoned, and a flat-foot stance should be adopted where the entire sole of the foot contacts the ground simultaneously. Keeping the knees slightly bent, not locked, provides shock absorption, while opening the arms to act as a balance bar and taking short, shuffling steps reduces the risk of slipping.”
Walking with hands in pockets disrupts balance, increasing the risk of falls and serious injuries!
Ilhan pointed out that one of the most common mistakes leading to serious injuries is walking with hands in pockets, stating, “This situation prevents individuals from adequately implementing balance strategies and also hinders the hands' reflex to protect the face during a fall.”
Lecturer İlhan also emphasized that walking by striking the heel firmly on the ground, as on dry surfaces, can cause the heel to slide forward on low-friction surfaces, leading to backward falls with the risk of head trauma. He warned, “Furthermore, taking long strides during walking moves the center of gravity away from the support point, making recovery impossible. Failing to notice invisible ice layers known as ‘black ice’ and continuing to walk normally, as well as keeping the knees stiff, or locked, are also critical walking mistakes that should be avoided.”
One of the most important external factors determining fall risk is shoe selection!
Lecturer Mert İlhan reminded that shoes are the only interface contacting the ground when walking in winter, stating, “One of the most important external factors determining fall risk is shoe selection.”
Lecturer İlhan noted that the soles of standard sports or walking shoes are made from polymers that harden when the temperature drops below a certain level, and stated the following:
“The soles of these shoes, not developed for walking on icy and snowy surfaces, prevent them from conforming to microscopic ground irregularities, turning the shoe into a slippery piece of plastic on ice. The sole of a safe winter boot should be made of rubber that does not harden in cold weather and retains its flexibility. Suitable winter boots ensure the sole remains soft and flexible, gripping the surface even in freezing cold. Additionally, choosing high-cut boots to prevent ankle sprains in case of potential loss of balance can provide mechanical support to the ankle, reducing ligament injuries and fractures.”
One should not try to stop a fall with hands!
Ilhan pointed out that the most critical mistake made reflexively during a slip is trying to stop the fall by putting hands on the ground, driven by an evolutionary protective instinct, stating, “This fall, known as ‘fall onto outstretched hand’ in medical literature, is the primary cause of arm and hand-wrist fractures in winter months.”
Lecturer İlhan stated that elbows should be kept bent, avoiding the use of hands during a fall. He added, “If possible, it is recommended to cross the hands over the chest or hold them to protect the face, allowing the impact to be absorbed by wider areas like the shoulders or back. When falling becomes unavoidable, another strategy to protect body integrity is to slightly tuck the chin towards the chest to protect the head, thereby helping to reduce the risk of direct impact with a hard surface. Furthermore, if possible, turning the direction of the fall to the side and making a rolling motion can reduce the risk of fractures by spreading the impact energy across large muscle groups instead of a single bony protrusion; a more controlled and softer fall, rather than tensing the body in panic, can increase shock absorption and mitigate injury severity.”
Falls on icy surfaces can lead to head traumas as well as orthopedic injuries!
Lecturer Mert İlhan reiterated that among the most common injuries on snowy and icy surfaces are hand and wrist fractures resulting from instinctively placing hands on the ground during a fall, stating, “A large portion of emergency room visits in winter months are due to these types of injuries.”
Lecturer Mert İlhan explained other injury scenarios as follows:
“Depending on the severity of the fall, shoulder dislocations, rotator cuff tears, and elbow fractures are also common. Anterior cruciate ligament and meniscus tears resulting from sudden twisting movements in the legs, ankle sprains, and hip fractures, which can carry a high risk of mortality especially for the elderly population, are among other prominent orthopedic conditions.
Beyond orthopedic injuries, one of the most serious life-threatening situations is head traumas, often resulting from the body falling backward due to the heel sliding forward. While the head hitting a hard surface can lead to a simple concussion, in some cases, there might be a risk of intracranial bleeding even if the person initially feels fine.’”
Falls that can be overcome with a simple bruise in young people can be very serious for the elderly!
Mert İlhan offered advice to individuals with knee, hip, or back problems, stating, “Cold weather can increase joint stiffness and pain. These individuals should do warm-up exercises before going out and keep their joints warm with thermal clothing.”
Lecturer İlhan stated that stiff and painful joints cannot provide the rapid neuromuscular response needed to maintain balance during a slip. He explained, “When walking, the knees should not be locked; they should be kept slightly bent to prevent ground shock from being directly transmitted to the spine, thus providing a biological suspension. Furthermore, for knee ligaments and menisci, sudden maneuvers where the body rotates while the foot is fixed on the ground should be avoided; all turns should be made by changing the position of the feet. Shopping bags or heavy bags should not be carried in one hand; if possible, the load should be evenly distributed between both hands, or a backpack should be preferred. Distracting habits such as being engrossed in a phone during a walk are also risky, especially in this group. Since bone quality decreases in this group, who are at risk of osteoporosis, falls that might result in a simple bruise for young people can turn into hip fractures leading to fatal complications. It is important for individuals using canes or walkers to know that standard rubber tips may not provide sufficient grip on icy surfaces.”
These symptoms after a fall must be taken seriously
Lecturer Mert İlhan emphasized that loss of consciousness for any duration, progressively worsening headache, recurrent vomiting, difference in pupil size, and clear fluid discharge from the ear or nose after a fall require emergency medical intervention, stating, “These types of symptoms can definitely be considered warning signs that must be taken seriously. Furthermore, unusual drowsiness, inability to be woken up, or seizures may indicate increased intracranial pressure.”
Emphasizing that emergency help should be sought without delay if stroke-like symptoms such as speech difficulty, trouble understanding, or one-sided weakness/numbness in limbs are observed, Lecturer İlhan concluded his words as follows:
“Especially in individuals using blood-thinning medications, as the clotting mechanism is suppressed, the risk of intracranial bleeding may increase even if there are no complaints after a fall. Therefore, it is important for individuals in this group to undergo a medical evaluation after a fall. Apart from life-threatening situations, cases suspected of fractures or serious orthopedic injuries should also not be neglected. In the event of symptoms such as inability to bear weight on the affected area, significant deformity, rapidly increasing swelling or bruising, severe and persistent pain, or restricted movement in an arm or leg after a fall, a healthcare institution should be consulted.”