Your Regular Shoes Could Be Quietly Weakening Your Foot Muscles

Did you know your regular shoes could be quietly weakening your foot muscles? As you age, this hidden effect can significantly increase your fall risk.

This isn't just a minor stumble; falls are a major public health concern, with over 14 million Americans aged 65 and older reporting falls annually. They are also the leading cause of injury-related death among older adults, often leading to severe injuries like hip fractures, spinal fractures, and traumatic brain injuries.

It's a common oversight. Wearing thick-soled, overly cushioned shoes can:

• Diminish the vital sensory feedback your feet send to your brain, hindering your natural balance and coordination (your ability to sense the ground and adjust your movements accordingly).

• Restrict natural foot movement and reduce the need for your crucial intrinsic foot muscles (the muscles on the bottom of your feet) to work as hard, leading to atrophy and decreased strength.

• Lead to foot and ankle pain (including plantar fasciitis) when weakened foot muscles are less able to support and stabilize the foot.

Here are some proactive steps you can take towards stronger feet, better balance, and a more resilient body:

• Spend some time walking or running barefoot (or in minimalist shoes that closely approximate barefoot walking or running conditions).

• Do single leg balancing while barefoot. Start with balancing on a flat floor and slowly advance to standing on surfaces that unsettle your balance.

• Walk barefoot on sand, which is a great way to stretch and strengthen the feet and calves. This is a good exercise in general because sand’s soft texture makes walking more physically demanding.

• Incorporate intrinsic foot strengthening exercises (such as toe splay, golf ball roll, Achilles stretch) in your workout routine.

This isn't just about avoiding tumbles; it impacts your overall stability, athletic performance, and long-term foot and joint health.