Strong Toes, Steady Steps
Strong Toes, Steady Steps
By Claudia Micco - www.claudiamicco.com
Importance of Toe Strength:
Our big toes' often overlooked yet vital strength becomes even more crucial as we age, particularly for us seniors. These sturdy digits play a pivotal role in maintaining balance and stability, which is essential for everyday tasks like walking and standing. As a strong foundation, the toes distribute our body weight evenly and provide added support to prevent falls. However, neglecting to strengthen these muscles can lead to instability, hindering mobility and increasing the risk of tripping or stumbling. Don't underestimate the power of your big toes - they are the unsung heroes of our daily movements.
Numerous research studies have found a strong correlation between cognitive abilities such as attention, working memory, and executive function with gait and fall risk. Other critical cognitive skills like hazard estimation and planning have also been linked to the likelihood of falling.
As we age, our bodies become more fragile and susceptible to falls. In fact, every year, almost 40% of individuals aged 70 and older will suffer from a fall, resulting in various injuries such as sprains, strains, bruises, and broken bones. The costs of providing healthcare to seniors following falls are astronomical, reaching approximately $30 billion annually in the United States. What may come as a surprise is that toe strength is the most significant indicator of falls among senior citizens.
One study involving 300 older adults found that those who did not fall had an impressive 20% stronger grip with their toes compared to those who did. Interestingly, there was no notable difference in quadriceps (front thigh) or ankle strength between fallers and non-fallers, emphasizing the importance of toe strength in preventing these accidents. To better understand this connection, picture yourself standing with your arms at your sides and maintaining a straight line from your hips to your shoulders. When you lean forward, pay close attention to how your toes instinctively push down into the floor to prevent you from falling forward. The distance that you can lean while remaining balanced is known as the anterior fall envelope. Seniors who are at the highest risk of falling have a smaller anterior envelope due to weak toes. By strengthening the toes, individuals can better control this slight lean that occurs when reaching for an object or beginning to walk—two common scenarios where falls may occur.
Advantages of Strong Toes:
The simple act of strengthening the muscles in your toes can have significant benefits when it comes to preventing falls. By focusing on building strength in these often overlooked body parts, individuals can maintain better balance and decrease their likelihood of experiencing a dangerous tumble. Also, strong toes can significantly improve one's walking ability, providing a more stable and efficient gait. Not only does this improve overall mobility, but it also reduces the risk of tripping or stumbling while walking. And let's not forget about foot health – taking care of your toes is crucial for maintaining healthy feet and avoiding common issues like bunions or hammertoes. It's essential to give these small but mighty body parts the attention they deserve for optimal physical well-being.
Exercises to Strengthen Big Toes
Stand tall with your feet shoulder-width apart, facing a sturdy wall. Imagine a straight line running parallel to the ground along your hips and torso. Place pressure on your toes and start leaning forward, using the wall for support if needed. As you lean, focus on engaging your big toe to maintain balance and prevent falling. Repeat this movement 20 times daily to improve strength and stability in the toes and decrease the risk of falls.
Toe Taps (with Music/Singing or Rhyme): While seated, tap your toes on the floor. This can strengthen the muscles in your toe. Repeat 20 X.
Heel-to-Toe Walking: Practice walking in a straight line, placing your heel down first and then rolling onto your toes. This exercise improves balance and coordination.
Toe Raises: Stand barefoot and lift your toes off the ground while keeping your heels down. Lower them back down. Repeat 20 X.
Toe Spread: Sit with your feet flat on the floor and spread your toes apart as wide as possible. Hold for a few seconds and release. Repeat 20 X.
Towel Scrunches: Place a small towel on the floor and use your toes to scrunch it towards you. Repeat 10 X.
Remember to take things slowly and gradually increase the difficulty level. It is always important to consult with a healthcare professional before starting any new exercise regimen.
Additional Resources and References:
For more detailed information and specific exercises, seeking guidance from a physical therapist or fitness professional may be beneficial. AARP offers resources on preventing falls and promoting senior fitness, which may include toe-strengthening exercises.
The Importance of Toe Strength in Preventing Falls In The Elderly, Tom Michaud, DC, Human Locomotion
Hill M, Duncan M, Oxford S, Price M. Effects of external loads on postural sway during quiet stance in adults aged 20-80 years. Applied Ergonomics. 2018; 66:64-69.
Mickle K, Caputi P, Potter J, Steele J. Efficacy of a progressive resistance exercise program to increase toe flexor strength in older people. Clinical Biomechanics. December 2016;40:14-19.
Appeadu MK, Bordoni B. Falls and Fall Prevention in Older Adults. [Updated 2023 Jun 4]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2024 Jan.