Many people are unaware that exercising the muscles in the feet can significantly improve balance. This can be especially relevant for individuals who have noticed a decline in stability—often the result of past injuries or medical conditions. Years of knee problems, including surgeries for torn menisci and a torn anterior cruciate ligament (ACL), can take their toll. Peripheral neuropathy, a form of nerve damage, can further exacerbate balance issues.
Sports often play a formative role in one’s life. For example, one active individual began skiing, playing tennis, and competing in badminton at a young age, continuing competitively at provincial, national, and international levels until their mid-twenties. Years of mountain climbing, hiking, and trekking in the Himalayas followed. Now, approaching 70, they are keenly aware of the wear and tear sustained by their knees, hips, and feet—and the resulting impact on balance.
Physiotherapy Can Help
After a few sessions with a skilled physiotherapist, this individual learned that strengthening the muscles in the feet and toes can lead to better balance, stability, and mobility. The physiotherapist prescribed four simple exercises aimed at improving foot strength, which may help reduce the risk of falls. According to medical professionals, strong feet and ankles contribute directly to improved balance.
Practicing these exercises may also lead to greater confidence when walking, especially on uneven surfaces such as sandy beaches or hiking trails. With consistent effort, there may even be a return to light hiking or the ability to walk downhill more comfortably.
Improve Your Balance With These Easy Foot Exercises
These exercises can initially be done while seated. As strength and confidence grow, they can be performed standing, ideally while holding onto a railing or sturdy chair for support:
- Use your big toe to draw circles or make designs in the sand at the beach. If you can’t get to the beach, try the local park, or you can create your own ‘sand box’ for use at home by filling a flat cardboard box with fine sand. Or lift your leg and draw the letters of the alphabet in the air with your toes and foot.
- While seated, use your toes to try to pick up small items such as a pencil, a washcloth or other small items or toys. I have a little spongy ball I got at Sports Experts which is really handy to use as I can actually grip it with my toes. A small bean bag might also work.
- Roll a small rubber or tennis ball under one foot for 5 minutes then the other while standing or seated and keep it under control.
- Heel-to-toe walking is another way to improve your balance. This video shows you how to do it.
Keep Fit
Aging brings its challenges, particularly for those who have been highly active in sports. Over time, the musculoskeletal system can suffer from cumulative strain. Restorative exercises such as these are essential to maintaining mobility and quality of life in older age. Taking proactive steps can make a meaningful difference in staying balanced—and staying on one’s feet.