1. Wear appropriate footwear

Shoes with a good grip and tread are essential for walking on ice. Wear boots or shoes with thick, rubber soles and deep treads that can help increase traction. Avoid wearing high heels or any other type of shoe with a smooth sole.

2. Walk slowly and carefully

Trigger points are areas of tight muscles, knots or spasms that develop when muscles remain in one position or are strained under stress. When contracted, these tight points cause neck and shoulder pain, as well as decreased range of motion and joint stiffness. Trigger points can be found in various areas of the neck and shoulders, such as the upper and middle trapezius muscles and the muscles that support and control the cervical spine.

3. Take short, wide strides

Walking in shorter, wider strides helps keep you balanced on the slippery surface and allows for easier navigation of uneven terrain. Shorter wider strides also ensures that more surface area of your boots or shoes are in contact with the ground.

4. Keep your arms out to the side

Walking in shorter, wider strides helps keep you balanced on the slippery surface and allows for easier navigation of uneven terrain. Shorter wider strides also ensures that more surface area of your boots or shoes are in contact with the ground.

5. Be aware of your surroundings and look ahead

Look out for patches of ice, as well as areas that may be more slippery than others. Pay attention to any warning signs about icy surfaces or unstable ground. Black ice or dark spots on the ground at night can be especially dangerous because they are easy to miss as ice patches.

6. Avoid carrying heavy items

Carrying large or heavy items can make it more difficult to stay balanced on the ice. If possible, avoid carrying any unnecessary weight that could throw off your balance. Take the extra time to plan ahead and rearrange your task to another day when walking conditions will be safer.

7. Wear Ice Cleats or Snow Spikes

These innovative shoe attachments can be a life saver when you have to tread across slippery surfaces. These place temporary spikes on the soles of your shoes so that you can get solid traction on icy surfaces. They are often made of stretchable silicone material that hook to the toe and heel of the shoe. Once you are on safe ground, you can remove them by pulling them off. It helps to wear a sturdy shoe or boot so that the cleat does not slide off as you are walking with them on your shoes.

Following these tips can help you walk safely and avoid injury when walking on icy surfaces. Be sure to be prepared with the right footwear and remain aware of your environment. Safety should always be your top priority!

Have you sustained an injury recently due to slip or fall on ice? Contact us to see how you can recover faster if that injury just doesn't seem to be healing like it should.

Dr. Angie deBorja is a Doctor of Physical Therapy and founder of deBorja Physical Therapy in Baltimore. She has been helping patients since 2001. Her clinic specializes in helping adults 40+ in Baltimore, MD after cancer treatment, surgery, and injury, with a gentle approach to overcome pain and stiffness, move better, and get back to the active life they once enjoyed.