Our feet carry us through life, and as the years pass, they can take a beating. Keeping our feet strong as we age can significantly improve mobility and balance and reduce the risk of falls. But how do you strengthen your feet? With foot exercises! Below, you’ll find some of the best foot exercises for seniors and additional tips to keep your feet happy and healthy.
What Causes “Bad” Feet?
Normal aging, obesity, inappropriate footwear, injuries, and certain medical conditions like diabetes or arthritis can contribute to poor foot health. You might feel pain and stiffness in your feet or suffer from instability or various foot deformities. Genetics can also play a part in foot health, with some people being more prone to certain conditions.
How Can You Strengthen Your Feet?
Regular foot exercises can help alleviate pain, improve stability, and enhance overall mobility. It’s also important to wear appropriate footwear that provides support and cushioning and maintain a healthy diet and weight.
Do Foot Strengthening Exercises Work?
Like any exercise, foot strengthening exercises improve your health as long as you put in consistent time and effort. Numerous studies have shown that regular foot exercises can improve foot strength, flexibility, and balance, reducing the risk of falls and injuries in people of all ages.
Top Foot Exercises for Seniors
Before starting any new exercise regimen, it’s always advisable to consult with a healthcare professional. They can guide you to the most suitable exercises for your specific needs and ensure you do them correctly to maximize benefits and minimize injury risk.
Once you’re approved to exercise, below are five fabulous foot exercises suitable for seniors, designed to strengthen the feet, improve flexibility, and alleviate pain. Remember to wear comfortable shoes and perform these exercises on a flat surface to avoid injuries.
Toe Presses
Toe presses enhance the flexibility of your toes and prepare your feet for other exercises.
- Stand tall with your knees slightly bent.
- Grip the floor with your toes, hold for a count of three, then release.
- Repeat this exercise ten times.
Ankle Circles
Ankle circles help to improve joint mobility and can aid in alleviating stiffness and pain.
- Sit comfortably on a chair.
- Extend one leg out in front of you.
- Rotate your ankle clockwise ten times.
- Repeat the exercise anti-clockwise.
- Switch legs and repeat.
Heel Raises
Heel raises strengthen the calf muscles and the muscles under your feet, which can help improve balance and stability.
- Stand behind a chair for support.
- Gradually lift your heels off the ground until you’re balanced on your toes.
- Lower your heels back down slowly.
- Repeat ten times.
Toe Curls
Toe curls strengthen the muscles in your toes, improving balance, reducing the risk of falls, and possibly improving cognitive function as well.
- Sit in a chair, placing a small towel on the floor in front of you.
- Put your feet on the towel.
- Curl your toes to scrunch up the towel, then release.
- Do this ten times.
Achilles Stretch
The Achilles stretch helps relieve pain and stiffness in the heel and calf, reducing the risk of injury to your Achilles tendon.
- Stand arm’s length from a wall.
- Place your right foot behind your left.
- Bend your left knee, keeping your right leg straight with your heel on the ground.
- Hold this stretch for 15 to 30 seconds.
- Repeat three times on each leg.
How Often Should You Do These Foot Exercises for Seniors?
The proper exercise frequency depends on individual health status and fitness levels. As a general rule, these exercises should be done at least three times a week to see significant improvements in foot strength and flexibility. It’s important to start slowly, especially if you’re new to exercise or have been inactive for a while.
You can gradually increase the frequency and intensity of these foot exercises as your foot strength and overall endurance improve. It’s also beneficial to incorporate these foot exercises into a broader routine that includes balance and mobility exercises.
Take the Next Step Towards Quality Living
At Lighthouse Senior Living, we understand the importance of maintaining physical health and mobility, and we prioritize the wellness of our residents.
Contact us today to schedule a tour and see firsthand how our dedicated team and engaging activities at our retirement community can enhance the quality of life for you or your loved ones.
Hopkins Creek: 410-918-0400
Ellicott City: 410-465-2288