Feet and Falling: Foot Care to Prevent Falls

For most of our adult lives, we tend to take for granted our ability to stand upright and on our feet. Seniors must be aware that the chance of falling increases as we age starting at around our mid-60’s. Fortunately, most of these falls cause only minor scrapes and bruises. But the consequence of the minority of falls can result in major physical disability.

THE AGING FOOT

As we age, our feet lose its ability to handle high-pressure situations. The foot structure and function changes from the muscles and fat padding thinning out; blood pooling in veins causing foot and ankle swelling; nerves not sending electrical messages normally; bone deformities like bunions and hammertoes worsening; and, the arch tending to flatten out. Chronic diseases like diabetes also take a toll on the feet as we age.

TIPS TO KEEP YOUR FEET STRONG AND HEALTHY

Exercise Your Feet. Exercising your feet can off-set muscle loss and stiffness. The following exercises help strengthen muscle that counteract the tendency of toes to curl, strengthen muscles that help with balance, and help improve circulation: Marble Pick-Ups (pick up marbles or small stones using your toes and move them from one area to another). Towel Curls (place a towel on the floor and use your toes to wrinkle them up). Alphabet Tracing (with your feet elevated, pretend to trace the alphabets in the air with your toes to help improve circulation).
Choose Your Shoes Wisely – And Wear Them. Wearing shoes instead of slippers or socks indoors decrease a person’s risk of falls. The best shoes to wear are athletic shoes which are wider and have more room for the toes.
Lose Weight. Being overweight puts more pressure on the feet leading to a higher incidence of foot pain and other foot problems. Losing some extra pounds can help reduce your risk of falling.
Try Wearing Over-the-counter Orthotics. Foot pain from arthritis and plantar fasciitis can be relieved with good arch supports. Foot orthotics can be helpful in stabilizing and comforting the feet.

Research has shown over the years that there is a connection between foot pain and falls in the elderly population. If you have any foot problem or concern, our office provides geriatric foot care and foot products to help keep seniors on their feet.