Winter weather is here in St. Louis, and if you’ve stepped outside lately, you know the sidewalks, driveways, and parking lots are a slippery mess. With the winter storm hitting the Greater STL area, we’re all at a higher risk of slips, falls, and injuries.
At Axes Physical Therapy, we see an increase in ankle sprains, wrist fractures, hip injuries, and back pain every winter due to falls on the ice. The good news? A few simple precautions can help keep you on your feet this winter and prevent slips and falls on snow and ice.
1. Walk Like a St. Louis Penguin 🐧
It might look silly, but shifting your weight slightly forward, keeping your knees relaxed, and taking small, slow steps can help you maintain balance on slick surfaces. If you’ve ever seen a penguin waddle, that’s the goal.
2. Wear the Right Shoes 👟
Not all winter boots are made equal! Look for footwear with:
✅ Good traction (rubber soles with deep treads)
✅ Ankle support (to reduce the risk of twisting your foot)
✅ Water resistance (to keep feet warm and dry)
Avoid smooth-soled shoes or dress shoes — especially if you’re walking on untreated sidewalks in places like Clayton, Creve Coeur, or St. Charles.
3. Pay Attention to Your Path 🛑
Even if a sidewalk looks clear, there could be black ice hiding in shaded areas or near gutters. St. Louis parking lots, especially around grocery stores and businesses, tend to develop icy patches where melted snow refreezes overnight.
When walking, keep your hands free (don’t carry too much at once) and focus on the ground ahead of you.
4. Use Handrails & Support 🏢
Whether you’re taking the steps outside your home or entering a building, always use railings or support whenever available. If you’re walking across a parking lot, brace yourself on a car or shopping cart for extra stability.
5. Be Careful Getting In & Out of Your Car 🚗
One of the most common places for falls? Right outside your car door. As soon as you step out, you might hit a patch of ice. Try this:
- Hold onto the car for balance as you step out.
- Plant both feet firmly before shifting weight.
- Move slowly and deliberately.
6. Strengthen Your Balance & Stability 💪
If you feel unsteady on your feet in winter conditions, improving your balance, core strength, and leg muscles can make a big difference. At Axes Physical Therapy, we work with patients to build better stability, reaction time, and muscle strength to prevent falls before they happen.
✅ Easy exercises to improve balance:
- Heel-to-toe walking (like walking on a tightrope)
- Single-leg stands (holding onto a chair for support)
- Seated leg raises (for those who need lower-impact options)
Want a personalized balance program? Searching for “physical therapy near me” after a fall? Our Greater STL-area clinics are here to help.
7. What to Do If You Fall on the Ice ❄️
Even with the best precautions, falls happen. If you slip and experience:
🚨 Pain or swelling in a joint
🚨 Difficulty walking or bearing weight
🚨 Wrist, hip, or back pain after hitting the ground
Don’t wait it out — getting assessed by a physical therapist can help prevent long-term issues.
Axes Physical Therapy: Keeping St. Louis Moving
With locations all across the Greater St. Louis area, we’re here to help if you need injury recovery, balance training, or pain relief this winter.
Want to improve your balance? Need rehab after a winter fall? Looking for physical therapy in St. Louis?
Schedule an appointment with Axes Physical Therapy today — no referral needed!
🔗 Find a location near you: View All Axes Locations
