Did you know that the big toe alone should be able to produce a peak force of approximately 10% of one’s body weight? This is according to Dr. Alexandra F. DeJong Lempke, co-director of the Michigan Performance Research Laboratory at the University of Michigan in Ann Arbor.
Runners are often aware that foot exercises are an important component of running-related injuries, but if you aren’t a runner – when was the last time you thought an injury may be due to your foot?
If you exercise regularly, you know that strengthening your core is essential for injury prevention, but have you ever considered adding foot core-strengthening exercises into your routine?
We older adults benefit from a good core workout! A strong core can improve your balance, mobility, and flexibility. We do all of this to primarily prevent falls, not to mention to look and feel good. (Journal of the American Geriatrics Society, 2022).
Falls can be risky
As we age, data suggests that older adults are at risk for falls. So maintaining our overall health and muscular strength as we age becomes even more important. Yet, are we concerned with the well-being of our feet? Foot health becomes crucial for sustaining mobility and balance.
How can adding foot exercises to your workout can help
1. Preserve Mobility and Independence:
For older adults, maintaining mobility is often synonymous with preserving independence. I don’t think I know of anyone who chooses to be dependent on others. Foot exercises designed for seniors focus on enhancing flexibility and strength, helping to counteract the natural changes that occur in the feet over time. This, in turn, supports the ability to move freely and carry out daily activities with confidence.
2. Prevent Falls and Injuries:
Older adults are more susceptible to falls, and foot problems can exacerbate this risk. (see my other blog posts below on falls). Strengthening exercises targeting the muscles and ligaments in the feet can improve balance and stability. Think of that curb that you may have tripped on, or a hole in the ground that caused your ankle to turn.
3. Manage Arthritis and Joint Pain:
Arthritis and joint pain can affect the feet. Gentle exercises that focus on increasing joint mobility and reducing stiffness can provide relief by promoting comfort and ease of movement. Think of it as oiling a squeaky door.
4. Support Circulation and Reducing Swelling:
Reduced circulation in the extremities, due to heart disease or other chronic conditions leads to swelling and discomfort in the feet. Think of standing on your feet all day and how they ache once you can get off of them. Also, traveling long distances in a car or plane can leave your ankles feeling like someone filled them up with water. Foot exercises that promote blood flow can be particularly beneficial to overall comfort and vascular health. That’s why it is so important to wiggle your feet and toes often when you are sitting for a long time. I can’t tell you how many times as a nurse I would come into a patient’s room and say wiggle your toes and move your legs. Those circulating devices on your legs after surgery inflate and deflate pressure around your legs and act similarly to you moving your legs and feet around.
5. Enhance Proprioception for Fall Prevention:
Maintaining proprioception, or the body’s sense of its position in space, is crucial for preventing falls. If your foot is numb, you don’t even know where you are putting it down. Sometimes it is permanent nerve damage from diabetes or back issues. Foot exercises that emphasize balance and proprioceptive training can significantly reduce the risk of stumbles and tumbles.
There are exercises for every fitness level
Recognizing the diverse range of physical abilities, foot exercises can be tailored to accommodate different fitness levels. From seated stretches to low-impact resistance exercises, there are options that cater to varying mobility levels, making foot exercises easy for any level.
Conclusion: For individuals aged 65 and beyond, taking proactive steps to care for their feet is an investment in maintaining a vibrant and independent lifestyle. Foot exercises designed specifically for seniors offer a path to improved mobility, reduced pain, and enhanced overall well-being. So, let’s step into the golden years with feet that support a fulfilling and active life.
5 Simple Foot Exercises that can be done sitting down
Here are five gentle foot exercises that help promote flexibility, strength, and balance.
NOTE: Before starting any new exercise routine, it’s advisable to consult with your healthcare professional, especially if you have any pre-existing foot conditions or health concerns.
- Toe Tapping:
- Sit comfortably in a chair with your feet flat on the floor.
- Lift your toes off the ground while keeping your heels on the floor.
- Return your toes to the ground and then lift them up 10x.
- Repeat for 2-3 sets.
- Ankle Circles:
- Sit or lie down comfortably.
- Lift one foot slightly off the ground.
- Rotate your ankle in a clockwise direction for 10 seconds.
- Reverse the direction and rotate counterclockwise for another 10 seconds.
- Switch to the other foot.
- Repeat for 2-3 sets on each foot.
- Heel Raises:
- Stand behind a sturdy chair or countertop, using it for support if needed.
- Slowly lift your heels off the ground, rising onto your toes.
- Hold for a few seconds.
- Lower your heels back down.
- Repeat for 10-15 repetitions, gradually increasing as you feel comfortable.
- Towel Scrunches:
- Sit in a chair with both feet flat on the floor.
- Place a small towel or a long resistance band on the floor in front of you.
- Using your toes, scrunch the towel or resistance band towards you.
- Hold the scrunched position for a few seconds.
- Release and repeat for 10-15 repetitions. Try doing feet separately and notice if there is any difference between feet.
- Marble Pickup:
- Sit in a comfortable chair with a small bowl of marbles, cat-ball toys, or cheerios on the floor in front of you.
- Place your feet flat on the ground.
- Using your toes, pick up one marble at a time and place it in another bowl.
- Continue until all the marbles are moved. I love using cat poms. See below for the poms I use.
- Repeat the process, gradually increasing the number of marbles as your strength and flexibility improve.
Remember to perform these exercises at a pace that feels comfortable for you. If you experience any discomfort or pain, stop the exercises and consult with your healthcare professional. Consistency is key, so aim to incorporate these exercises into your routine regularly for the best results. You will start seeing a difference in your foot-core strength.
But Wait, There’s More. Want More Foot Exercises? Click the link below.
Here is a link to a recorded 20-minute foot exercise class. Some of the exercises are done with loop bands. Enjoy!
PREVIOUS BLOG POSTS AND REFERENCES
Should you be concerned if you have taken a fall in the past few months
The effects of intrinsic foot muscle strengthening on functional mobility in older adults: A systematic review. Gutrell, Roberts, Toole. J Am Geriatr Soc, 2022 Feb;70(2):531-540
The Key to Better Balance, Strength, and Mobility? A Good Foot Workout, WSJ Article
https://www.wsj.com/lifestyle/fitness/foot-exercises-workout-balance-mobility-8d7e72b2?reflink=integratedwebview_share
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