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Why winter slip and falls are a bigger issue than most people think

  • Writer: Folarin Babatunde PT PhD
    Folarin Babatunde PT PhD
  • Jan 2
  • 4 min read

Cogent Rehab Blog

Folarin Babatunde PT PhD MScSEM MScPT BScPT

January 1, 2026



Canadian surveillance data consistently show that falls are the leading cause of injury-related hospitalizations among adults aged 65 and older, with winter conditions increasing exposure to slip hazards such as ice, slush, and uneven walking surfaces.


A woman slipping and falling on ice during winter


Slip and Falls in Winter

Falls increase in winter because the surface is unpredictable: ice under snow, frozen slush, and uneven pavement hidden by snowbanks. For older adults, the impact can be serious:

  • In 2017–2018, 5.8% of Canadians aged 65+ living in household residences reported being injured in a fall in the previous 12 months.

  • In 2022, there were 78,076 fall-related hospitalizations among adults 65+ (estimate excludes Quebec), and falls accounted for 89% of injury-related hospitalizations in this age group.

This is why winter slip prevention is best approached as a skill set (traction and technique plus strength/balance), instead of a one-time reminder to “be careful.”


Common winter slip hazards in Burlington

Even when roads are plowed, slips commonly happen in “in-between” spots:

  • Driveway edges and curb cuts where meltwater refreezes

  • Parking lots and entrances where slush gets tracked and re-freezes

  • Shaded sidewalks that stay icy longer than the sun-exposed areas

  • Steps where snow compacts into slick layers


Had a fall recently, or avoiding going out because of icy conditions? Our physiotherapists-led Senior Wellness program provide evidence-based balance training and fall-prevention strategies tailored to winter conditions in Burlington and neighbouring cities.


8 practical slip-prevention strategies that work


Winter boots with traction soles and  removable ice grips for icy sidewalks

1) Improve traction (footwear matters)

  • Choose winter boots with grippy soles and good fit (loose boots increase instability).

  • Consider ice grips/cleats for walking on untreated surfaces (always remove indoors to avoid slipping on smooth floors).



2) Use “winter walking” technique (short steps, wider base)

  • Take shorter steps and slightly widen stance (more stable base).

  • Keep your centre of mass over your feet (avoid leaning forward).

  • Slow down on turns; avoid sudden pivots.


3) Scan ahead and plan your path

  • Assume that all wet, dark areas on the pavement may be slippery or icy and walk around them when possible.

  • Walk on cleared walkways—avoid shortcuts that haven’t been cleared.

  • Download a local weather app on your phone (Government of Canada Weather Alerts) so you know what the weather is like before you go outside.

  • Watch for shiny patches (black ice), refrozen slush near curb edgesand packed snow that looks flat but behaves like ice


4) Hands free, posture tall

Your posture and balance are very important for avoiding falls on ice.

  • Keep hands out of pockets (you need your arms for balance reactions).

  • Avoid carrying heavy things that can make you lose your balance or lerge things that can block your view. Carry a backpack when possible to keep both hands available.


5) Use handrails and stable supports

Falls are very common when navigating stairs and ramps after snow and especially for inviduals who require a gait aid to walk safely.

  • Always use handrails on stairs.

  • Consider a walking pole or cane with an ice tip if you’re unsteady.


Older adult using a handrail while walking down winter steps.

6) Reduce “rush risk”

A lot of winter falls happen when people are late, distracted, or trying to cross quickly. Plan ahead to make sure you have enough time to get where you're going, especially after thaw–freeze days.


7) Strengthen the “anti-slip” muscles (hips, calves, core)

Slips are harder to correct when hip strength and calf control are reduced. Strength and balance training are core fall-prevention tools, especially for older adults.


8) Know your risk signals

If you’ve had any of the following, a structured physiotherapy plan may be appropriate:

  • a fall in the past year

  • near-falls or frequent stumbles

  • dizziness, neuropathy, or leg weakness

  • fear of falling that limits activity


🧭 Winter Balance Check: Do You Need a Physiotherapy Assessment?


Quick question:

Do you feel less steady outdoors in winter—on ice, in parking lots, or when getting in and out of a car?

If yes, a balance check is worth considering.


The Activities-specific Balance Confidence (ABC) Scale measures how confident you feel performing everyday activities—such as walking on uneven ground, climbing stairs, or getting in and out of a car—without losing your balance.






  • An ABC score below 67% is commonly associated with an increased risk of falls and is a strong indication for a structured physiotherapy balance assessment.

  • Scores between 67–80% may still warrant physiotherapy, especially during winter or if you’ve experienced:

    • a recent fall or near-fall

    • dizziness or vertigo

    • fear of slipping or avoiding outdoor activity

    • difficulty with stairs, curbs, or icy parking lots


Winter conditions add extra challenges—reduced traction, uneven surfaces, and hidden ice—which can make even “borderline” balance confidence more risky.





Simple home exercise plan (FITT-based) to improve winter stability

A) Strength (2–3 days/week)

  • Sit-to-stand: 2–3 sets × 8–12

  • Step-ups (bottom stair): 2–3 sets × 6–10/side

  • Calf raises: 2–3 sets × 10–15


Progress by reps → sets → light load.


B) Balance (3–7 days/week for seniors; 2–3 days/week for adults)

  • Single-leg stance: Hold for 10–30 sec/side, Repeat 3x

  • Tandem stance (heel-to-toe): Hold for 20–30 sec, Repeat 3x.

  • Side steps: 2 × 10 steps each direction (Do near a counter).


What to do if you slip or fall

  • Seek urgent medical attention if you hit your head, lose consciousness, have severe pain, cannot weight-bear, or feel confused/dizzy after a slip and fall.

  • Move slowly, check for pain/swelling, and monitor symptoms for 24–48 hours if you are able to get up safely.

  • If you notice you're feeling fearful about going out or losing confidence after a recent or past fall, that’s a valid reason to book a physiotherapy assessment.


Staying active in Burlington—winter-friendly options

To maintain strength and balance through winter, choose predictable surfaces:

  • Indoor walking (malls/community centres)

  • Home circuits (strength and balance training)

  • Community skating and indoor/outdoor options (weather permitting).


Worried About Slipping This Winter or Feeling Unsteady on Ice?

A physiotherapy assessment at Cogent Rehab Burlington can identify balance, strength, and footwear-related risks and help you stay confident and mobile all winter long.







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