Falls and the elderly: Why Strong Legs, Feet, and Toes are Important

One of the biggest knocks to our independence is falling, especially if we don't have strong legs, feet, and toes. Here are our tips to help Mum and Dad keep mobile.

Falls and the Elderly: The Impact of Leg Weakness

Before sharing our tips for stronger legs, feet, and toes, let’s examine why strength is important. Starting with our legs.

Leg muscle weakness can contribute to a high number of falls, particularly among the elderly. As a result, they will suffer periods of mobility loss, decreasing their independence.

There are several causes. Firstly, muscle ageing or Sarcopenia. This condition affects 5-13% of people aged 60-70 years and 11-50% over 80 years (Christoffer Bjerre Haase MD et al., 2021.).

Secondly, a reduction in postural control: the ability to keep your body in a steady position while sitting, standing or moving. (Vaishya R et al., 2020.).

And finally, gait: the pattern of movement when you walk or run. As we get older, muscle weakness and sometimes medication can contribute to gait deterioration, and we become less able to judge and take safe, measured steps (Appeadu MK et al., updated 2023.).

Working on our leg strength will be vital if we want to avoid falls.

Falls and the Elderly: The Impact of Ankle and Foot Weakness

Let’s have a look at ankle and foot strength.

Ankle muscle weakness can lead to postural instability and compromised balance (Thomas Cattagni et al., 2014.). It can also decrease “ankle position sense”; in other words, we can misjudge our steps by misjudging how to place our feet (Kanemitsu M et al., 2023.).

Our ankle joint motion can also start to decrease with age (Al Mahrouqi MM et al., 2023), which can trigger delayed ankle dorsiflexion, making it harder for Mum and Dad to restore their balance quickly (Fujimoto M et al., 2013.). This can be further complicated if there is evidence of osteoarthritis, ankle sprains, or past fractures.

Working on ankle and foot strength will be crucial to helping Mum and Dad maintain balance.

Falls and the Elderly: The Impact of Toe Weakness

And finally, let’s look at our toes.

Toe weakness or deformity from bunions, osteoporosis or past breaks can reduce the range of motion and strength of the toes, leading to reduced balance and grip (Yoshimoto Y et al., 2017.). As a consequence, Mum and Dad may struggle to lean or walk forward safely, which are the most common scenarios for falls.

Seven Mobility Improvement Tips You Can Try at Home

So what can you do to help Mum and Dad stay fit and mobile? Well, we have some tips for you.

Fall Assessments: Carrying out a fall assessment can be a beneficial first step because it will highlight things you can quickly change, adapt or institute.Here is our free fall assessment checklist to help you get a headstart.
Strength Training and Physical Therapy: Regular exercise is a big help in building muscle strength. If Mum and Dad can get into an over-50s fitness class, they will benefit from guidance. Here are ourrecommendations for Watford over-50s exercise classes. Alternatively, if they need extra help, we recommend speaking to your GP about physio.

Senior working with his physio to strengthen ankles and leg joints

3. Regular Foot and Nail Care:

Mum and Dad will benefit from some foot and nail care TLC once every six weeks. That’s something we offer here at Home Instead. Our clients also get a foot massage, which helps increase blood flow and flex ankles.You can make care enquiries here if you’d like this service.

4. Environmental Modifications:

It is always helpful to check that walkways are clutter-free and that Mum and Dad do not have to overreach for anything. Download our checklist under point one for more advice on fall prevention in the home.

5. Better Footwear or Custom Orthotics: Never underestimate how vital suitable footwear is. In an earlier episode of our Let’s Talk Home Care podcast, we talked to Nadia Arden-Scott of Footscapes in Farnborough to raise awareness aboutpicking shoes that help with posture, grip, and mobility. Have a listen for some sage advice. If you are considering orthotics, we recommend you visit your GP.

6. Walking Aids: In those cases where Mum and Dad need walking assistance, we recommendAge UK Watford for walking sticks and frames. For wheelchairs and scooters, we recommendShopmobility Watford.

7. Home Care Support: If Mum or Dad are particularly struggling with their mobility and you need an extra pair of hands, then Home Care can be a great option. You can start with as little as a few hours of service every few weeks to help Mum or Dad keep steady on their feet while they are out and about.If you need help with that, please get in touch with Home Instead Watford here.