A decrease in balance is a common phenomenon in older adults, often causing dangerous falls.
There are many types of exercises aimed at improving the ability of several mechanisms involved in balance, but now a new, simple, and easy method has been found: training to strengthen the toe muscles in the foot.
From around age 60, complex physical activities performed while standing on an unstable surface become a significant challenge, and the risk of falls increases.
The reason is that without proper training, as we age, the capabilities of the body systems responsible for balance gradually decline.
This is similar to the well-known gradual decrease in muscle mass or bone density.
Impaired balance can result from a decrease in the function of one or more body systems responsible for static stability, needed when standing, or dynamic stability, needed during movement.
This can include muscles, joints, the brain, and the peripheral nervous system, which includes the visual system, inner ear balance organs, nerve conduction from the brain to muscles, and sensory feedback to the brain.
Training to improve stability while standing and walking is complex, usually performed standing, and includes a wide range of activities: strengthening leg muscles, standing on unstable surfaces, using virtual reality, or sensory deprivation such as closing the eyes.
All standing exercises, even if not intended, also strengthen and improve the function of the ankle and foot. This is because the foot is in direct contact with the ground and is naturally involved in any change of the body’s center of gravity relative to the ground.
This involvement is crucial because the foot and ankle usually react first to any sudden shift in the center of gravity that could cause a fall.
In recent years, awareness has increased about the importance of improving the active function of these parts to achieve optimal stability.
For example, in the past, to prevent injuries among runners, the focus was on selecting the right running shoe.
Today it is known that strengthening local foot muscles, which support its arch, is more effective in preventing injuries.
To examine what exactly needs to be trained to improve foot function, it is necessary to consider its evolutionary development, which allowed humans to move from four-limbed movement to walking and running on two legs.
This was made possible by changes in the human foot structure compared to apes.
Two notable changes occurred: the first, more familiar, is the evolution from a flat foot like apes to a human foot with a transverse arch.
This structure helps absorb shocks during walking and improves mechanical efficiency.
The second, less known, change occurred in the toe the big toe.
While in apes the toe functions like the other toes, to grasp branches while climbing, in humans the big toe developed a longer structure with a separate muscle system from the rest of the foot.
This change makes the big toe, despite its relatively small size, very important for walking and maintaining balance.
Biomechanical analysis shows that during walking, about 70 percent of the push-off energy comes from the toe muscles.
In addition to propelling the body, the big toe has another important function: preventing falls. Because the center of gravity is slightly forward from the pelvis, most falls from sudden loss of balance are forward.
The natural response is a strong contraction of the calf muscles to counteract and maintain upright posture.
Less known is that the toe flexor muscle also contracts strongly, pushing the ground and helping stabilize the body. Although this muscle is smaller than the calf muscles, the unique structure of the toe allows it to exert significant force.
While calf muscles receive a lot of attention in training, the importance of strengthening the toe muscles specifically is less known, so they are often neglected.
Research shows that targeted toe exercises provide added value at any age.
A study published in the journal Nature Scientific, conducted among young participants, examined the connection between ankle and foot muscle strength and balance ability.
It found a unique link between toe flexor strength and balance ability.
The importance of this exercise increases with age.
Studies of people over 60 found that targeted toe training significantly improved both balance and walking ability.
Another advantage of this training is that most exercises are performed sitting and do not require physical effort, making them simple and suitable at any age.
How to Do It Correctly
Easy Exercise: Sitting, barefoot, feet on the floor, flex the toes strongly and hold the position for 8 seconds. Perform three sets of 12 repetitions each.
Medium Exercise: Sitting, barefoot, place a towel under the feet. “Fold” the towel with the toes and hold for 20 seconds. Perform three sets of five repetitions.
Hard Exercise: Standing, barefoot, raise the heels so only the toes remain on the floor. Hold this position for three seconds, then lower. Perform three sets of eight repetitions.
It is recommended to perform the training three times a week, combined with regular workouts.