Improving balance is a crucial goal in my clinic and a common challenge many people face. Today, I’m going to share one simple yet effective trick to enhance your balance, and best of all, you can practice it at home. If you’re new here, my name is Will Harow, and I’m the over-50s specialist physiotherapist at HD Physio INF Farum.
Why Balance Matters
Balance problems are widespread and can have serious consequences. They often lead to a loss of confidence, a fear of falling, and, in worst-case scenarios, actual falls resulting in severe injuries. Addressing balance issues isn’t just about preventing accidents—it’s about restoring independence and confidence in daily movements.
The Common Problem Affecting Balance
One significant issue causing balance problems often stems from our feet. To illustrate, let me show you two common foot positions:
- Ideal Foot Position: The heel, midfoot, ball of the foot, and toes are all in contact with the ground.
- Problematic Foot Position: The heel, midfoot, and ball of the foot make contact, but the toes are lifted or retracted.
When toes lose contact with the ground, you effectively reduce your foot’s contact surface by about 20%. This loss of connection can significantly impact your balance, both while standing and walking.
How to Check Your Toes
Look down at your feet for a moment. Ideally, your toes should be fully relaxed and in contact with the ground. If they appear lifted or curled upward, this could be contributing to your balance issues.
But don’t worry! I’m going to show you two simple exercises to help you reconnect with your toes and improve your balance.
Exercise 1: Towel Scrunches
This exercise is fantastic for reactivating the small muscles in your feet and reestablishing that vital connection with your toes.
How to do it:
- Sit in a chair with a towel placed flat on the floor under your feet.
- Spread your toes out as if they were fingers.
- Release and repeat.
You might notice your feet getting tired quickly—that’s normal. These muscles are often underused, but with regular practice, they’ll strengthen and improve your foot’s ability to grip the ground.
Recommendation: Do this for 2-3 minutes daily.
Exercise 2: Toe Extensor Stretch
The extensor muscles on top of your foot can become tight and pull your toes upward, preventing them from properly contacting the ground.
How to do it:
- Raise one foot onto the thigh on the other side while sitting comfortably.
- Support your ankle with one hand.
- Hold the stretch for about 30 seconds.
- Switch to the other foot.
You should feel a stretch along the top of your foot and shin. Keep the stretch gentle and avoid pushing into pain.
Recommendation: Perform this stretch 3-4 times per day per foot.
Choosing the Right Footwear
Footwear plays a significant role in maintaining proper toe alignment.Narrow-toed shoes might exacerbate the issue by forcing your toes into abnormal positions.
What to look for in shoes:
- A wide toe box
- Flexible soles
- Adequate cushioning
Although some people may benefit from wearing barefoot shoes, not everyone is a good fit for them. If you’re considering them, introduce them gradually and consult a professional for guidance.
Final Thoughts
Reconnecting your toes with the ground might seem like a small change, but it can have a huge impact on your balance and overall stability. Practice these exercises regularly, pay attention to your footwear, and you’ll likely notice improvements in your balance.
