Balance is something we often take for granted – until we start to lose it. Whether it’s catching ourselves after a stumble or confidently stepping onto an uneven surface, balance plays a critical role in how we move through life. It’s also a key indicator of physical age.
Research suggests that those with better balance tend to have greater mobility, a lower risk of falls, and even longer life expectancy. But the good news? Balance can be improved and maintained with the right exercises and foot care strategies.
Why Balance Matters
Maintaining good balance isn’t just about preventing falls. It’s essential for posture, joint stability, and even cognitive function. As we age, changes in muscle strength, joint flexibility, and sensory perception can lead to diminished balance. But balance isn’t just an issue for older adults – people of all ages can benefit from improving it.
The Mechanics of Balance
Balance is a complex process that involves the coordination of multiple body systems. The inner ear, or vestibular system, detects changes in head position and motion, providing critical feedback to maintain equilibrium. The eyes help orient the body in space by detecting movement and position relative to the environment. Meanwhile, proprioceptors – sensory receptors in muscles, joints, and tendons – relay information about body position and movement to the brain. These systems work together to adjust posture and movement in real time, ensuring stability. When any of these components weaken due to aging, injury, or medical conditions, balance can be compromised, increasing the risk of falls and instability.
Another key factor in balance is muscle strength, particularly in the lower body. Strong ankles, feet, and legs provide the necessary support to maintain stability during various movements. Weakness or misalignment in these areas can lead to instability, discomfort, and even pain. By focusing on strengthening the feet, toes, and ankles, individuals can significantly enhance their overall balance and movement efficiency.
Standing and Sitting Exercises to Improve Balance
Focusing on foot, toe, and ankle strength is one of the best ways to enhance balance. These simple exercises can be done at home and require no special equipment. To see demonstrations of the exercises below, visit our Exercises page.
Standing Exercises
Arch Shortening/Short Foot Exercise – Strength
This exercise should be completed barefoot, either seated or standing. Maintain contact of the entire foot to the ground. Bring the big toe(s) towards the midline of the body, keeping the big toe joint and the little toe joint on the ground (do not elevate). Slide/pull the ball of foot backward, shortening, and lifting the arches. Do not tip the foot out – rather lift the arch up. Hold until you feel a cramp coming on.
You should feel contact under the heels, the big toe joints and the little toe joints.
There should be a tightening sensation under the arch and along the inside of the arch. This should make it easier to engage your core.
Release hold and try again. Repeat 10-20 times
Add longer hold time as exercise becomes easier. For greater difficulty try exercise in a single leg balance, tree pose, or modified tree pose.
Heel raise with foam roller
This exercise should be completed bare foot. This exercise requires a foam roller, or something equivalent in diameter.
While standing, place the roller between your shins. Make sure your feet and big toes are straight ahead. Spread your toes (manually if you have to!). Squeeze the roller between your shins and slowly rise up onto your toes.
While you rise up, make sure your big toe is firmly against the ground (you should not be able to lift it), keep squeezing the roller and slowly lower back down.
Repeat 5-10 reps.
You should feel a burning (muscle contraction) in the lower outer aspect of the calf. Fatigue is greater in this muscle group.
Heel Raises with Ball
This exercise can be completed barefoot, in socks or with thin-soled footwear. This exercise requires a lacrosse ball, yoga ball or tennis ball. While standing, place the ball between your heels. Make sure your feet and big toes are straight ahead.
Squeeze the ball and slowly rise up onto your toes. While you rise up, make sure your big toe is firmly against the ground, you should not be able to lift it. Keep squeezing the ball and slowly lower back down.
Perform prescribed number unless you are unable to maintain good form. You should feel a burning muscle contraction in the lower aspect of the calf. Fatigue is greater in this muscle group. For a greater degree of difficulty, while barefoot, secure a thick elastic band around both big toes.
Repeat 5-10 reps.
Sitting Exercises
Big Toe Raises
While seated, place your foot flat on the floor. Slowly raise the big toe towards the ceiling while keeping the other toes flat on the floor. You should see the tendon on the top of your big toe contract and should feel the bottom of the foot working to keep the lesser toes on the ground.
Also try:
Small Toe Raises
While seated, place the foot flat on the floor. Slowly raise the small toes towards the ceiling while keeping the big toe flat on the floor. You should feel the bottom of the foot working to keep the big toe down, and should notice the muscles on the top of the foot working to lift the lesser toes up into the air.
To make sure you are doing the exercises correctly have someone place a piece of paper underneath the big toe. You should be strong enough not to allow the paper to be pulled out from under the toe. If the paper is slipping, you know that you need to work on strengthening this area.
Big toe scrunches
While seated, and your foot flat on the floor, slide the tip of your big toe towards the ball of your foot. All other toes and joints should remain on the floor except for the middle joint of the big toe.
You should feel the joint of the big toe where it connects with the foot almost want to press into the ground as you bend the toe. Place a Theraband around the big toe and under the foot. This will help you to pull the toe in towards the foot a little easier. It will help you to find that range of motion if you’re having trouble with it to start.
FDB (Flexor Digitorum Brevis)
Press with resistance (advanced!) – You will require a Theraband or exercise band for resistance.
While seated, place the Theraband under your foot. The band should be placed under the heel, under the arch and under the 2nd, 3rd, 4th, and 5th toes. Allow a longer amount of the band beyond the toes. (This end of the band will be grabbed in front an pulled up towards the knee.)
With the heel anchored, lift the toes up…that’s the STRETCH part (facilitates strength) and then slowly spread the toes and press those digits into the floor.
Do not raise the heel. DO NOT PRESS DOWN WITH THE TIPS OF YOUR TOES and hammer the toes… that’s the compensation pattern.
Hold that position of 2-3 seconds and then slowly release and raise back up. You should feel tightening and possible cramping to the bottom of the arch just in front of the heel to the mid arch. No discomfort to the ends of the toes.
How a Pedorthist Can Help Improve Balance
If balance issues persist despite regular exercise, it may be time for a professional assessment. A Canadian Certified Pedorthist specializes in foot mechanics and can evaluate how foot function affects stability. They can recommend solutions that provide additional support and alignment correction, such as:
- Custom Orthotics: These insoles improve foot alignment, enhance stability, and reduce strain on muscles and joints.
- Bracing: Ankle braces or supports can help control movement and provide additional stability for those with weak or unstable ankles.
- Footwear Modification: Proper footwear with good arch support, cushioning, and a stable sole can significantly impact balance.
- Correct Toes®: These nifty full foot toe separators have a multitude of functions. They are an easy addition at home and a great way to help the restoration and balance, mobility and soft tissue endurance. We suggest fitting and sizing to ensure they are right for you.
Balance is a skill that can be improved at any stage of life. By incorporating simple foot, toe, and ankle exercises into your routine and seeking professional advice when needed, you can enhance your stability, mobility, and overall quality of life. Don’t wait until balance becomes a problem—take steps today to maintain and improve it for the future!