Prevention of Falls. A Guide for Patients
At Medipod Clinics, we know that good balance is crucial for preventing falls, especially as we age. Falls at any age can have serious health impacts, so it’s essential to maintain foot strength. This month, we’ll discuss how taking care of our feet can keep us steady, mobile, and safe.
Why Balance and Foot Health Change as We Age
Our feet contain small muscles, ligaments, and tendons that work together to keep us balanced. However, as we age, we naturally lose muscle mass, which can weaken these muscles, reducing stability. Toes, particularly the big toe, play a major role in balance by stabilizing us during walking and standing. If toe flexibility or strength declines, we’re more prone to tripping.
Common Foot Conditions That Impact Balance
Certain conditions become more common with age and can impact balance:
- Flat Feet: Arch flattening affects weight distribution, leading to instability.
- Arthritis: Pain and stiffness in foot joints make fluid movement challenging, increasing fall risk.
- Peripheral Neuropathy: Nerve damage, often related to diabetes, reduces sensation in the feet, making balance harder.
- Plantar Fasciitis: Chronic heel pain alters movement, which can throw off balance.
Exercises to Strengthen Feet and Improve Balance
Simple exercises can improve foot strength and flexibility, supporting better balance:
- Toe Curls: Picking up small objects strengthens toe muscles.
- Calf Raises: Lifting onto the balls of the feet strengthens calves and ankles.
- Ankle Circles: Rotating the ankle keeps the joint flexible.
Balance-focused activities like tai chi, yoga, or Pilates strengthen feet, core, and legs, reducing fall risk. Even standing on one foot or walking briskly for 10 minutes daily can improve stability.
The Importance of Supportive Footwear
Wearing properly fitted, supportive shoes is vital. Our feet can change shape with age, so measuring regularly and choosing shoes with good support can reduce slips and trips.
Regular Foot Care and Check-ups
Routine podiatry visits help maintain foot health and balance. Orthotics may be recommended for added support.
In conclusion, prioritizing foot health through strengthening exercises, well-fitted footwear, and regular care can significantly reduce fall risk, helping maintain mobility and independence as we age.
If you have any questions or have a particular issue with your feet, our staff at Medipod Clinics can help you. Our experienced podiatrists will treat your feet with the respect and attention they deserve. For more information about our range of treatments, please contact us on 01455 246100. We would love to help you with any foot health issues you may have. I will be absolutely delighted to speak to you!
Thank you for reading this months blog, Prevention of Falls – A Guide for Patients.
Stay safe,
Faye Vogiatzoglou
Clinical Director