Research has repeatedly shown that dog owners get more daily exercise than people who don’t have dogs. Studies have also found that dog walking has social benefits—you’re more likely to meet your neighbors if you have a dog, and you’re more likely to feel safe in your neighborhood, too. But walking your dog has risks, especially for seniors who may be more prone to falls. A 2019 study in JAMA Surgery found a high number of fractures caused by walking leashed dogs, especially in older women. But if you practice these tips on how to walk your dog safely, you will be less likely to end up with an injury.
1. Use the proper leash and harness for your dog.
The most common leash-related injuries happen from a dog pulling or from a person tripping or getting tangled up. Some of these injuries can be prevented by using the right equipment when walking your dog. Avoid retractable leashes that give your dogs too much rein and use a front-hook harness or head halter on dogs who pull for better control.
2. Stretch before walking, and work on core strength when you’re not walking.
You need to stretch more than your calf muscles before heading out with your dog. Warming up your arms, neck and back, along with your legs, can help prevent common shoulder injuries. When you’re not out with the dog, take the time to practice activities that can improve your core strength and balance, like yoga, tai chi, swimming or simple workouts at home. Improving your balance is key to preventing falls as you age and could just make the difference if your dog pulls after something on a walk.
3. Walk with a short and slack leash.
If your dog is pulling when you are walking, stop walking. You want your dog to learn to walk with a short, loose leash, so it won’t pull you down, and you won’t injure its neck by pulling. Try using treats to reward good behavior and change direction every time your dog starts to get ahead of you. Don’t ever wrap your leash around your wrist or fingers, which can cause fractures if your dog pulls you down.
4. Stay weather aware.
Dogs need exercise no matter the weather. If it’s raining, snowing or sleeting outside, make sure you are wearing proper footwear to make it less likely that you will slip and fall on ice or wet pavement. Always dress appropriately for the weather, and don’t forget the sunscreen, even in winter. If your dog has short fur, invest in a winter coat for it for longer walks.
5. Put down your phone and turn down your music.
Distracted walking—paying attention to your phone instead of your surroundings—can put you at risk for being hit by a car. But when you’re walking a dog, distracted walking increases the risk of falls. Not only could you trip on a pothole or a curb, but you might also miss warning signs that your dog is about to try to pull you into traffic to chase a passing ball. And don’t forget to keep your headphones at a lower level so you can hear both oncoming cars and other people out on walks, runs or biking.
6. Take extra precautions at night.
Wear a headlamp to provide some light and keep your hands free in case of falls and uneven surfaces. Also, you should both wear vests that have reflection for both the dog and the person walking the dog. If a vest is not feasible for your dog, consider leashes that are reflective when cars are approaching.
7. Practice falling safely.
Knowing how to fall safely can help avoid shoulder injuries or fractures. Keep your head up, fold your body over, and don’t try to brace your fall with your hands or arms. Try to roll over as you fall so you won’t fall directly on your hip. Watching videos online of people safely falling and practicing the technique at home can help you prepare if a fall happens on your walk.
8. Hire a dog trainer.
A well-trained dog is the best way to prevent leash-related injuries. Training your dog yourself takes time, but it creates a special bond between you and your dog. But if you don’t have the time or energy to train your dog yourself, a few sessions with a professional trainer can help stop problem behaviors in most dogs. The cost of training will be a lot cheaper than medical bills after a serious fall.
9. Hire a dog walker.
Sometimes it is just not safe for a person to walk their dog. If they are unsteady on their feet, have an injury or are homebound for some reason, hiring a dog walker is an excellent idea. A neighbor, friend or family member might also be willing to help your dog get the exercise it needs. If you are not sure that you and your dog will be safe, please ask for help.
What to do if you fall or injure yourself
If your dog does pull you down, or if you notice recurring pain in your shoulder from a lot of leash pulling, you may need medical treatment. Here’s when to seek care:
- You can’t move your arm, leg or joint without pain
- You can’t stand without pain
- You feel numbness or weakness in an arm or leg, combined with back pain
- You have obvious signs of a fractured bone
- You hit your head
- You’re experiencing pain that gets worse with activity and never goes completely away, even after icing or resting it
- Your ankle, foot, wrist or other body part is swollen and in pain
- Your injury won’t stop bleeding
University of Maryland Medical System primary care providers and urgent care locations can treat many injuries after a fall. For severe injuries or after hours, go to your nearest UMMS emergency room. You may need ongoing UMMS orthopedic care for injuries such as a rotator cuff tear or tendinitis.
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Medically reviewed by Patricia Poet, Rehabilitative Manager for Outpatient Services at UM Upper Chesapeake Health.
