Winter Is Here: How to Fall (Safely): A Physical Therapist’s Guide

Chardon PT Team
Dec 3, 2025
3 min read

Winter in Northeast Ohio is no joke—snow, slush, black ice, and uneven sidewalks show up overnight. Every year, we see preventable injuries from slips and falls: wrist fractures, hip injuries, bruised ribs, shoulder sprains, and low back flare-ups.

While the best strategy is avoiding the fall, the reality is this: If you walk on snow and ice long enough… eventually you’re going to go down.

So let’s talk about how to fall correctly—yes, that’s a real thing—and how to protect your body when the ground suddenly tries to steal your balance.

1. Don’t Try to Catch Yourself With Your Hands

This is the number one cause of winter fractures.

Why it’s dangerous: When you reach out and “jam” the wrist or elbow on the ground, your entire body weight gets transferred through a small, vulnerable joint. That’s when we see:

Wrist fractures
Elbow injuries
Shoulder dislocations
Rotator cuff tears

Do this instead:✔ Tuck your arms in close to your body. ✔ Bend your elbows. ✔ Protect your face, but don’t reach straight out

Think of it like “hugging” your arms toward your chest or ribs.

2. Land on the Meat, Not the Bone

If you must fall, aim to land on the side of your thigh or butt—your body’s natural shock absorbers.

Why it matters: Your muscles and glutes disperse impact far better than your wrists, hips, or spine.

Safe targets:

Side of the thigh
Glutes
Lateral hip muscles

Avoid landing on:

Outstretched hands
Knees
Direct low back
Hip bone

3. Roll With It (Literally)

A stiff fall is a dangerous fall.

Protect yourself by:

✔ Allowing your body to continue moving instead of “slamming” down

✔ Rolling backward or to your side as momentum continues

✔ Letting the ground take the energy gradually

You don’t need to be an Olympic gymnast—just avoid freezing up.

4. Keep Your Head Safe

As you fall:

✔ Tuck your chin

✔ Keep your head lifted away from impact

✔ Turn to the side if needed

A minor fall with a head strike can quickly become a major medical event.

5. Your Shoes Matter More Than You Think

If you have a closet full of summer sneakers… those won’t cut it in January. Look for shoes with:

Deep tread
A grippy rubber sole
Good ankle support

Bonus: Add inexpensive ice cleats that slip over your shoes for sidewalks or driveways.

6. Strength Is Your Best Defense Against Winter

Strong hips, strong feet, and a strong core = fewer falls (and better recovery when they do happen).

If you want to prevent winter injuries, focus on:

Single-leg balance
Hip abductor and extensor strength
Ankle mobility
Core stability
Quick-reaction drills

This is exactly why winter is one of the best times to start PT—not just when you’re injured, but before.

7. If You Do Fall… Get Checked

Even “small” falls often create hidden issues:

Hip stiffness
Low back spasms
Shoulder pain
Wrist sprains
Trouble sleeping
Delayed soreness

Getting assessed early prevents months of compensations or late-season flare-ups.

At Chardon Performance Therapy, we specialize in evaluating winter fall injuries and creating a tailored recovery plan so you can get back to normal quickly.