How to avoid falling when you’re pregnant – especially in winter
Christine Clausen
When you’re pregnant, your body is working at full speed. Your centre of gravity shifts, your joints become softer because of the hormone relaxin, and everything feels a bit different. That’s completely normal – but it also means the risk of slipping or tripping increases. Especially in the winter months, when cold, snow and ice make the ground slippery.
Here you’ll find a complete guide on how to avoid falls during pregnancy – with a special focus on winter, ice and snow, when the risk is highest.
Why pregnant women fall more often in winter
Balance and centre of gravity change
As your belly grows, your centre of gravity shifts forward. This can make it harder to keep your balance, especially on uneven or slippery surfaces.
Loose joints and less stability
Relaxin makes your joints more flexible, which is perfect for birth – but less ideal when you’re walking on icy pavements.
Tiredness and slower reactions
Your reactions are a bit slower, and your muscles tire more quickly. That makes it harder to catch yourself if you start to slip.
The biggest fall hazards in the winter months
Icy pavements and patches of black ice
The kind of surface that looks completely harmless – but feels like an ice rink when you step on it.
Entrances to shops and buildings
Water and melted snow quickly accumulate here, and the floor becomes slippery to walk on.
Stairs
Stairs that are even slightly icy are one of the most common causes of falls.
Pram, bags and totes
When your hands are occupied, you can't hold on if you lose your footing.
How to avoid falling during pregnancy
Walk with short, flat “penguin steps”
It sounds silly – but it works. Take short steps, point your feet slightly outward, and keep your weight over the front part of your foot. It gives much better stability on slippery surfaces.
Use non-slip covers on winter days
If you only do one thing this winter, let it be this.
Non-slip overshoes go over your regular boots and give you significantly better grip, even on black ice. They’re easy to take on and off and fit most shoes.
Choose flat, stable winter shoes
Avoid heels and slippery soles. Flat boots with a good sole are by far the safest choice – and combined with non-slip overshoes you’re really well covered.
Keep your hands free
Most falls can be avoided, or become much less serious, if you can brace yourself with your hands. Therefore, it's important not to carry too much at once. Always have at least one hand free so you can grab onto your surroundings. If you have small children who need to be carried, we highly recommend a carrying tool like a ring sling that gives you both hands free.
See our range of baby carriers here
Make sure the lighting is good
Turn on all lights by the door, carport, driveway and stairs. Outdoors, you might consider a headlamp if you walk in the dark on winter mornings or evenings.
Arrange the home to be “fall-friendly”
Small adjustments make a big difference:
- Move loose rugs and cords
- Place shopping bags and stroller so you don't have to weave around them
- Wear anti-slip socks or slippers with non-slip soles
Good aids for a safer winter
Non-slip overshoes
The most effective solution for slippery pavements and winter weather. Perfect for pregnant women who want to feel safe when they go outside.
See the non-slip overshoes here.
Anti-slip socks for indoor use
The ones with little rubber grips like we know from kindergarten. They actually come in adult sizes too! Especially good if you walk around a lot at night or have wooden floors and tiles.
Pregnancy ball for balance and stability
Gentle exercises on a birthing ball can strengthen the muscles that keep you balanced. This gives you more stability in everyday life – even when you’re walking on slippery surfaces.
Simple exercises that improve your balance
You don’t need to do intense workouts to build stability. Five minutes a day is enough:
- Stand on one leg while holding on to a table
- Walk slowly in a straight line
- Light pelvic stabilizing exercises on a mat
- Sit on a pregnancy ball for 2–3 minutes daily
Small routines, big impact.
If you fall – when should you contact a doctor?
Most falls during pregnancy are harmless. But always contact a doctor or midwife if you:
- falls directly onto the belly
- has bleeding
- experience severe pain
- feels less movement
- feels dizzy after the fall
It’s always better to call once too often than once too little.
Conclusion
Avoiding falls as a pregnant woman is not just about being careful – but about being smart. Take the time you need, choose proper footwear, use non-slip covers, and create good routines in everyday life.
Winter roads can be unsafe. But you don’t have to be.
See our non-slip overshoes and find a pair that will make your winter walks much safer.
