Do you often find yourself catching your foot on the ground or tripping when you walk? If so, you’re not alone, and this guide is here to help. Hi, my name is Will Harlow, and I’m the Over-50s Specialist Physio at HT Physio in Farnham. Today, I’ll share one simple yet effective exercise to help prevent tripping and make walking safer and more confident.
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Why Do We Trip When Walking?
Tripping while walking is more common than you might think, especially among people over 50. Many of my clients tell me they often catch their foot on the ground, struggle with curbs, or hesitate on stairs. Beyond being frustrating, tripping is a serious safety concern, as it can lead to falls, which are particularly risky for older adults.
When we talk about tripping, what we’re really referring to is a failure to lift the foot high enough to clear the ground during walking. There are two key areas of the body responsible for this:
- The Ankle: When you walk, the ankle lifts your foot upward (a motion called dorsiflexion) to ensure your toes clear the ground. Weakness in the dorsiflexor muscles can prevent proper ankle movement, increasing the risk of tripping.
- In extreme cases, this weakness can lead to a condition called foot drop, where the nerves controlling ankle muscles fail to function properly.
- The Hip: The hip flexor muscles, located at the front of your hip, are responsible for lifting your knee forward as you take a step. If these muscles are weak, your knee won’t rise high enough, making it harder for your foot to clear the ground.
The Solution: A Simple Exercise
The good news is that there’s one easy exercise that targets both the ankle dorsiflexors and the hip flexors simultaneously. You can do it at home, and it requires nothing more than a step or a sturdy stool.
Step-by-Step Guide to the Exercise
- Set Up: Stand in front of a step or a low stool. Place the foot of your weaker leg (or the one you tend to trip with) on the step.
- Stage 1 – Ankle Movement: Keep your heel on the step and lift your toes as high as you can.
- Stage 2 – Knee Lift: While keeping your toes lifted, raise your knee as high as possible.
- Return to Start: Lower your knee first, then your toes, and finally relax your ankle.
- Repeat: Perform 10 repetitions on one leg before switching to the other. Hold onto a railing or stable surface for balance if needed.
If done correctly, you’ll feel fatigue in the front of your shin and hip after a few repetitions. This is a good sign—those muscles are working and getting stronger!
How Often Should You Do This Exercise?
- Aim for 3 sets of 10 repetitions per leg, performed 2–3 times per day.
- Over 4–6 weeks, you should notice reduced tripping, increased walking confidence, and improved overall mobility.
Why This Exercise Works
By targeting both the ankle dorsiflexors and hip flexors, this exercise addresses the two primary reasons for tripping. Strengthening these muscle groups improves your ability to lift your toes and knees efficiently while walking, reducing the likelihood of catching your foot on the ground.
Final Thoughts
Tripping can significantly impact your confidence and safety, but with consistent effort and this simple exercise, you can regain control and walk with ease.If you found this guide helpful, you might also enjoy my book, Thriving Beyond 50, available on Amazon. It’s packed with practical advice to help you stay active, healthy, and confident as you age.
