Simple foot Exercises Could Significantly Reduce Falls in Seniors
AMSTERDAM – millions of people over 65 experience falls annually, but new research suggests a surprisingly simple solution to improve stability and confidence: targeted exercises to strengthen the small muscles in the feet. A recent study revealed that participants who engaged in foot-focused training reported increased stability and a greater sense of physical assurance.
Falls are a leading cause of injury and hospitalization for older adults,with the fear of falling itself contributing to a higher risk. Researchers found that improving foot muscle strength can address this cycle, offering a proactive approach to fall prevention. “They had more confidence in their physical functioning. That is an engaging finding,since the fear of falling is a risk factor for falling faster,” explained researcher Willemse. This revelation underscores the potential for integrating these exercises into existing movement programs for seniors, or even incorporating them into daily routines.
The exercises are accessible to a wide range of abilities,according to Willemse. “Everyone can do the exercises, both active seniors and people who are less mobile.” Three examples include:
* Heel Lifts (Toe Raises): Standing and raising up onto your toes engages the foot muscles, but can be modified. “Standing on your toes requires a lot from the foot muscles, but also from, for example, your calf muscles. You can also do this exercise while seated if you have less strength in your calves or if you are less mobile.”
* Toe Press: While standing with feet flat on the floor, press your toes firmly into the ground.
* Single-Leg Stand: Balancing on one leg activates the muscles in the soles of the feet. This exercise can be made more challenging by performing it on an unstable surface like a mat, or by adding movements with the lifted leg.