When we think about aging gracefully, we probably envision someone with strong arms or legs and a healthy waistline, and while those are all smart metrics to strive for, it’s incredibly important that you don’t overlook the health of your toes as you get older. Our toes play a critical role in helping keep us upright, and when you consider that falls are one of the leading causes of hospitalization and death among individuals over the age of 50, it’s easy to see why toe strength is important as you age. In today’s blog, we share some tips for keeping your toes strong as you reach your fifties and beyond.
The Importance Of Toe Strength
You don’t need strong toes to play the piano or open a jar of pickles, but our toes still play a critical role with every step you take. When you stand up or lean forward, it’s your toes that press into the ground and stop you from falling over. Without strong toes, it becomes much harder to stay balanced and upright. In fact, research out of Victoria University found that toe strength in older adults decreases anywhere from 20-25%, and toe flexor strength is one of the strongest independent predictors of falls. Notably, researchers found that older adults who participated in an exercise program increased their toe strength by an average of 36% in just 12 weeks, in turn reducing their risk of a fall.
But how can you work to improve your toe strength as you age? Walking is a great start, but because today’s shoes are more cushioned and protective than ever, your shoes may be taking a lot of the stress off your toes, limiting their ability to become stronger by handling healthy stress. Besides remaining active, some exercises to consider include:
Lift And Spread – From a standing position, lift all five toes off the ground. Spread them as wide as you can, then reach them forward as you set them back down on the ground. Do this 10 times with each foot. This helps to build dexterity and spatial awareness in our toes.
Toe Alphabet – Sit in a chair, raise one foot up in front of you and pretend to draw each letter of the alphabet with your toes. Flex your toes with the movements instead of just moving your entire leg. Pretend the tip of your big toe is your pencil and draw each letter of the alphabet in the air. Do the same with the other foot to build toe muscle strength and flexibility.
Toe Yoga – Try to lift your big toe off the ground while leaving the other four toes on the ground. Then switch and try to lift the other four toes while keeping your big toe on the ground. Alternate between these lifts on both legs for 30-60 seconds. This will help strengthen your toes and build a stronger relationship between your brain and your toe control.
Marble Toes – Put a small object like a marble or a pair of dice on the ground. Use your toes to pick the object up and move it a short distance before trying to set it in a small cup or a specific spot on the floor. This works the toe muscles to grab and hold the object, but it also develops precision movements by asking you to release the object in a specific area.
Don’t let weak toes contribute to a devastating fall in your golden years. Take a couple of minutes each day to strength your toes and ensure they are strong, stable and capable of keeping you upright. For more information about strengthening your toes or treating to injuries, reach out to Dr. Silverman and his team today.