Guest Writer – Lorraine Vail
—
I’ve never thought much about my feet, or my shoes which I delayed replacing until the tread was nearly gone. It would be fair to say I took my feet for granted. When I was in my forties, I began to run with friends. Over time, I added much longer weekend runs, especially in the autumn along the beautiful Erie Canal in upstate New York. Eventually, my once ‘taken-for-granted feet’ began to complain. That’s when I learned about metatarsals and tendonitis.
My running days are long gone but I still enjoy hiking and daily walks. Now I regularly upgrade my shoes and use arch support inserts. Last year I also enrolled in a short course on balance at our local lifelong learning institute. I’ve never had a serious fall, but I can feel off-balance, as if I were about to tip over sideways. The instructors talked about how natural changes in muscle mass, joint flexibility, and nerve function can affect balance.
Fortunately, the literature is filled with fall-prevention tips and the role that our feet play. When we walk, stand, or shift our weight, our feet are the first to detect changes and respond accordingly. But their role in balance goes far beyond structure. Feet are packed with sensory receptors that send constant feedback to our brain about our position and movement. This process, called proprioception, helps us make tiny adjustments to stay upright. So, balance isn’t just physical—it’s neurological. Strengthening our feet and toes enhances the sensory feedback loop between our body and brain. I learned that strengthening our feet, especially our toes, can make a profound difference in one’s mobility.
Toes Too?
My toes? They need a workout too?
Yes, they do. The entire foot contributes to balance, but the toes—especially the big toe—play a surprisingly vital role. The big toe helps grip the ground, provide leverage during movement, and stabilize our body during standing and walking. The big toe alone bears a significant portion of our weight during push-off when walking.
Weak or stiff toes can limit our ability to adjust to uneven surfaces or sudden shifts in position. This can lead to instability, missteps, and ultimately, falls. Strengthening our toes can improve our ability to stay grounded and react quickly to changes in balance.
Tips for Improving Foot and Toe Function
The good news, I learned, it’s never too late to improve foot strength and function. Targeted exercises can restore mobility, enhance sensory feedback, and build the muscle tone needed for better balance.
My favorite is Toe Splays. It feels good and enhances foot flexibility. Sit comfortably and spread your toes apart as wide as possible. Hold for 5 seconds, then relax. Repeat 10–15 times. Another easy one is Toe Curls which help strengthen the small muscles in your toes and arches. They’re easy, just sit in a chair with a towel laid flat under your feet. Use your toes to scrunch the towel toward you. Repeat 10–15 times per foot.
The most difficult for me, but the most beneficial for my toes and my balance is drb’s PizzazzZZ “Tens and Toes” which involves numerous muscles (including flexor digitorum longus, plantaris, and peroneus longus – pain in the latter often confused with plantar fasciitis). Tens and Toes like other steps in the fitness app concentrates on the often-ignored joints and tendons of the 26 bones in the feet. This and the other exercises above are easy movements that accommodate good posture, balance and alignment.
My Good Step Forward
Now that I know more about what helps me with balance and stability, I wiggle my toes, stretch my arches, and flex my ankles for a few minutes every day. And it’s working; I am more confident walking and hiking on various terrains.
I’ll never take my feet for granted again. And I will replace my shoes sooner, no matter how much I love the pair I’m wearing.
—
Note: A few previous resources from Aging_with_Pizzazz on balance and falls.
Don’t Fall….in line with Leaders
Flamingo Challenge – Test your Fitness
Quick & Fun Balance Training
Is Your Body Equally Balanced? Test Yourself
Credit: Lorraine Vail
Lorraine Vail’s career has included teaching women’s health at the State University of New York at New Paltz, directing a project for older women returning to college, management for Xerox Corporation, and risk consulting for GE Capital. In 2012, her novel, From Any Window was named by Amazon as one of the year’s Top 400. Lorraine retired to Ashland, Oregon in 2013, and is very active in Southern Oregon University’s Lifelong Learning Institute. Lorraine holds a BA from the State University of New York and an MBA from The Wharton School.
Share This:
