Walking can become slower, tiring or more difficult as we get older, but it’s not just natural muscle loss that’s behind this. New research suggests that ankle health could hold the key to maintaining a more efficient gait as we age.
Age-Related Walking Changes
New research into age-related gait changes suggests that ankle strength and function can play a pivotal role in helping individuals walk more normally despite their advancing age. According to researchers, one of the key changes that occurs in our body as we age is that we begin to favor stability over efficiency. The team found that older adults were more likely to activate opposing muscles around the ankle at the same time, a phenomenon known as co-contraction. This provides more stability because it makes the ankle joint stiffer when it first hits the ground. This can help keep us upright, but it also ensures that walking takes more effort, which is why many older adults may slow or tire more easily when walking longer distances. The body is spending more muscular effort to remain upright and less effort with forward movement with each step.
However, we may be able to combat some of this natural slowing with the help of exercise and ankle-focused strengthening programs. If we focus on building or maintaining better ankle muscle health, we’ll naturally be more stable on our feet, and we won’t need to instinctively make gait changes that prioritize stability over efficiency.
You don’t need to throw yourself into a weight room routine to achieve these benefits either. Many orthopedic specialists recommend much simpler movement-based activities that target the ankles, feet, calves and other key areas of the body. Some of those activities include:
- Walking
- Swimming
- Yoga
- Tai Chi
In fact, simply staying active and working to get plenty of steps in each day keeps training these muscles to remain efficient. Trying to protect your foot health with inactivity and a sedentary lifestyle typically leads to the opposite effect, exacerbating muscle weakness and joint instability. If you want to keep walking efficiently as you age, keep walking, and you’re less likely to need to trade efficiency for stability.
And of course, if you’re dealing with a foot or ankle injury that is making walking uncomfortable or difficult, proactively seek out a professional who can assess your foot and develop an individualized treatment program that will help you get back up on your feet. Connect with Dr. Silverman or a foot specialist in your area for more information!