fall prevention

[aerochic]

As I attempt to walk around my sparkly but thickly coated ice yard and driveway, I realize I'm stuck in a nasty spiral. I lose my footing much easier than when I was lighter and in better shape. and because I'm more worried about falling/sliding the more awkward and stiffer I walk, likely leading to more worry about falls and landing harder. What type of exercises should i do to improve my footing (posture, balance, core strength, ankle/knee strength, flexability, other ideas). yes I know of the land the step mid-foot and take smaller steps to keep you legs under your center of gravity but it doesn't feel natural at all so I'm not sure i'm doing it right.

For the record, I currently am using snow cleats to take the dog out, but I would like to able to get the point where I don't need those (or at least significantly reduce the need) or to better be able to deal with the random patches of ice. The other part of not wanting to use the cleats is my neighborhood roads are clear so I just need to get to the end of my driveway without wiping out. Yes I realize there isn't a quick fix and will just have to deal for this storm leftovers but better confidence in my ability to do things would be excellent.

Thanks

 

[Dyneti]

I think darebee wise I would start with some stuff focussed on core strength and balance. How about something from the Stability Collection or the Balance Collection?

A friend of mine had similar issues. She actually got prescribed some physiotherapy sessions to strengthen her ankles and core after taking an unpleasant fall. She continued training with a balance board after that, which really helped her. Maybe you can lend one somewhere to try it out? You can also improvise the wobble effect of a balance board by standing on a pillow, towel or other soft or wobbly surface while doing balance or core exercises. Just remember to stay safe!

If you want to train with a friend or family member you can try passing a bal (or other item) back and forth while both standing on one leg a few steps apart. You can adjust difficulty by standing closer/further away etc. For advanced training you can throw back and forth a weighted medicine ball, while standing on one leg, on a wobbly surface

Edit because I remembered one other thing. The good old "standing on one leg while brushing your teeth" might be a good habit to work on, alongside other things.

 

[Dyneti]

There actually is a wikipedia article on balance boards
I meant the "wobble" type of board that you balance in al directions (360 degrees). My friend especially likes the models with a squishy fulcrum that can be used with the flat side up or down.

 

[Andi64]

Working on your balance is always a good idea. On top of that, try to adapt your stance to the changed conditions:
"Walk like a penguin !"

 

[Laura Rainbow Dragon]

As I attempt to walk around my sparkly but thickly coated ice yard and driveway, I realize I'm stuck in a nasty spiral. I lose my footing much easier than when I was lighter and in better shape. and because I'm more worried about falling/sliding the more awkward and stiffer I walk, likely leading to more worry about falls and landing harder.

If you are walking on ice, you should be walking awkwardly! It's an inherently unsafe surface to walk on. Using a normal dry land human gait on sheet ice is going to lead to falls, no matter how much you weigh or how great a shape you are in.

Learning to fall safely (or at least more safely) may help with the fear factor. In my Aikido club we practise sit down back breakfalls as part of our warm up for every class.

Exercises like hollow holds can help develop the core and neck strength necessary to protect your head if you do fall.

What type of exercises should i do to improve my footing (posture, balance, core strength, ankle/knee strength, flexability, other ideas).

Working on strengthening all of these areas is a great idea! But maintaining your footing on ice has far more to do with slowing down and taking care to use a gait suitable for ice.

yes I know of the land the step mid-foot and take smaller steps to keep you legs under your center of gravity but it doesn't feel natural at all so I'm not sure i'm doing it right.

The way to walk safely on ice is not the natural gait for a human. If you need to walk a long distance on ice, put your ice cleats on. If the icy stretch is so short that slipping the cleats on and off is impractical, take your time and walk like a penguin.