Winter Waddle: Tips to Walk Safely on Ice

Dr. Miaken Zeiger | Tuesday January 14, 2020

3 black and white penguins walking on snow one with its wings outstretched at its sideThe Center for Disease Control (CDC) estimates over 36,000 deaths occurred in 2017 due to unintentional falls. So, staying upright while walking in icy conditions can make a big difference. That’s why I recommend you walk like a penguin! In our normal walking pattern, we keep our center of gravity between our legs, supporting half of our body weight on angled legs that leave us vulnerable to losing our balance. When penguins waddle, it distributes the entirety of their weight to one leg, lowering their center of gravity. The penguin waddle can improve your ability to navigate the ice and deter you from costly falls.

How to waddle: extend your arms to the side to keep your balance, spread your feet slightly to broaden your base and keep your knees loose. Place your center of gravity over your front leg and take short, shuffling side-to-side steps. And smile! (You’ll be surprised, it’s fun!)

If you do hurt yourself this winter, I recommend the following natural alternatives to support your body’s best healing and relief.

1. See your chiropractor. Chiropractors specialize in helping the brain and body restore healthy physiology, function and alignment. This supports your body’s ability to heal from an injury or fall, reduce inflammation, and ease your symptoms.

2. Utilize ice/heat in combination. Ice constricts (makes smaller) blood vessels, heat dilates (makes bigger) blood vessels. Using ice and heat in combination brings vital nutrients through your circulatory system to support injured tissue. Recent studies indicate ice is often used too soon for acute injuries as it can stop the acute inflammatory process prematurely and lengthen healing time.

3. Epsom salt baths. Epsom salt is a great source of magnesium (Mg). When you experience significant tension and tightness in your musculoskeletal system, it can be a sign of magnesium deficiency. Soaking, a minimum of 20-minutes, allows your body to directly absorb Mg into your system to help relieve muscle tension, improve healing and promote relaxation.

4. CBD topical/cream. CBD binds to pain receptors to help reduce the pain sensation you experience and provide a therapeutic benefit of an anti-inflammatory. CBD cream can be used topically, in the area of concern.

5. Hydration. 75% of our bodies are made up of water, therefore, water is essential in supporting the restoration of body function. Discs located between each vertebra of the spine should be well hydrated. When dehydrated, your body will pull from areas of hydration, including your discs. Additionally, injury, poor alignment and movement patterns with the stress of gravity contribute to compressed discs.

6. Omega-3 Fatty Acids (fish oils). Fish oil supplementation is a powerful anti-inflammatory shown to provide pain relief with significantly less side-effects compared to over-the-counter and prescriptive pain medications. If you are on anticoagulants or have fish allergies, consult your doctor before use.

As always, I am here to support you for your best health and healing. You choice today, can change the trajectory of your health for years to come! Yes, it can take work and preparation… and a healthy body is worth it! Love and light to you this winter season!

Yours in Health, Dr. Miaken

1. How To Walk Safely on Ice
2. Omega-3 Fatty Acids as an Anti-Inflammatory

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