Ice, ice maybe...

Ice, ice maybe...

US Olympic Speed-skater Maame Biney  courtesy of Getty Images

Center of mass over the base of support is how one keeps balanced regardless of the activity. Standing from sitting or as history making Maame Biney demonstrates doing something high level where the base of support might even be the mobile segment or where use of external forces is necessary too.  Center of mass is a point at roughly about the belly button which can change based on height and/or movement in any direction. Sometimes people will ask about how to improve their balance and usually with some surface specific idea in mind: “How do I improve my balance so I’m not worried about falling on ice”?  A great question and a reasonable concern at any age, though younger, athletic people don't fear the fall, or really the landing, as much as older folks do.  Ice is a challenge because of the low friction coefficient which makes all the other skill building from balance training, mute. But there are some things you can do to help yourself. 
Here are my key points:

• Know the surface or your environment:  I almost fell across a driveway early last spring because unbeknownst to me the temperature had dropped and there was a glaze of ice on a slightly sloped surface I couldn’t see. Know where you are and what the environment could be. The trails in Frick Park versus the melted sidewalks in your neighborhood might be dangerously different.
• Practice on the surface: Many people have balance issues stepping on and off of curbs or walking down ramps because there is no hand support to grab to slow/steady yourself.  It makes sense then to practice building your leg strength by including these activities in a controlled environment. Once we're on ice though all strength skills go out the window. the frictionless surface making the physics of mass more important than leverage -so look for supports, rails, non skids even if it means taking the long way around. 
• Pay attention: While it’s helpful to walk or run with a friend, being distracted often results in more falls because you are not attending to the surface and obstacles around you. It’s ok to not make eye contact when you’re walking with a friend and instead be scanning ideally 3 feet ahead of you to permit reaction time. That will permit you to see sooner the random remnants of slick surfaces left behind from a tire track or melting and freezing run off.
• Wear better shoes:  Across the board I will say footwear has gone downhill.  One of my pet peeves is watching people roll out of the sides of their shoes or over the mid point of the shoe because the popular brand they like doesn't fit their specific foot anatomy; or wearing cheaply designed shoes (that may be expensive) that have no rear foot control or wearing flip flops for some inane reason outdoors in Pittsburgh. Sit down at a shoe store and have your foot measured, try on good shoes…with laces (unless you can’t tie laces) and replace your shoes appropriately.  If you can slide out of the shoe without untying, it is either poorly fit, broken down or a slipper (or acting like a slipper).  If you’d run in your slippers, you’re starting a whole new idiotic craze.  
• You Can Fix That:  Along the same lines, some environments call for specific shoes for safety. Think about mountain climbers switching to crampons and then choose shoes appropriately.  Read here for some great options to add something like yaktrax or walking cleats  that make your boot or shoe even safer. I had a beautiful pair of Pikolino shoes a few years ago that I loved, but they had a hard bottom with zero tread.  I finally had to take them to a cobbler to change the sole because even a slightly damp linoleum floor was dangerous for me. 
•  How do I walk on ice: Here’s how not to - don’t get caught up in the moment and forget where you are or what you’re doing.  Ever watch the coaches going out to get the Stanley Cup? Seriously picture these guys…tiny, deliberate steps and a big smile.  Fear isn't any safer than over confidence.  But, because you might fall - consider how best to do it.  

1. Try to turn away, so you land more to the side (yes maybe on your hip) and
2. Try get small as if rolling in to a ball. 
3. Avoid the startle reaction; by not reaching your arms out to break your fall and instead 
4. Try to tuck as you land and 
5. Land on the fleshy side of your body thereby decreasing the landing point at the tip of the hip. 
6. WATCH THIS  instead. 

Next time -how to shovel properly.  Leave a comment if you'd like to read about other topics too!