A Podiatrist's Guide to Building Better Balance at Home
Many people believe that feeling "unsteady" is just an inevitable part of aging. But what if we told you that balance is a skill, and like any skill, it can be practiced and improved?
It often starts with the most overlooked part of your stability system: your feet. September is Falls Prevention Awareness Month, so in this guide, Advanced Feet & Ankle Care will walk you through simple at-home checks and exercises, then explain how you can know whether it's time to see a podiatrist for a more hands-on intervention!
The 5-Second Test:
Before you start any new exercises, it's helpful to get a baseline of your current stability:
Stand on a flat, non-slip surface near a counter or chair you can hold if needed.
Lift one foot a few inches off the ground.
Cross your arms over your chest and start a timer.
Try to hold this position for 5 full seconds without wobbling, putting your foot down, or grabbing for support.
If you found this challenging, it’s a clear signal that your balance needs work!
Building Balance: 3 Simple Exercises to Do at Home
You can start improving your balance today with these safe, simple exercises.
Heel-to-Toe Walking: Walk in a straight line, placing the heel of one foot directly in front of the toes of the other, as if you're walking on a tightrope. This helps improve your coordination and gait.
Sit-to-Stand: Sit in a firm chair with your feet flat on the floor. Without using your hands, stand up, then slowly and with control, sit back down. Repeat 10 times. This builds crucial leg and core strength.
Heel and Toe Raises: While holding onto a counter, slowly rise up onto your tiptoes, hold for a moment, and then lower back down. Then, rock back gently onto your heels, lifting your toes off the floor. This strengthens your calves and ankles.
The Podiatry Connection
If you've been practicing these exercises and still feel unsteady, the issue may not be a lack of strength, but a problem with your biomechanics. Through a gait analysis, we can observe how you walk and identify underlying issues that are compromising your balance.
We’ll watch for:
Poor Foot Alignment:
Conditions like flat feet or high arches can create an unstable base, forcing your body to constantly work to stay balanced.
Ankle Instability:
Weakness from old injuries or arthritis can prevent your ankle from making the micro-adjustments needed to stay steady.
Painful Compensation:
When you have a painful bunion or arthritis in your big toe, you change how you walk to avoid the pain. This unnatural gait is often unstable.
Professional Solutions for a Stable Foundation
You don't have to accept feeling unsteady as a normal part of life. Once we identify the root biomechanical cause of your instability, we can offer targeted, non-surgical solutions, such as custom orthotics. And by starting with simple exercises at home, you can build a stronger, more stable foundation for the years to come.
Dr. Jason Grossman, Dr. Yaakov Tropper, and Dr. Paul A. Osemene are ready to help at our comfortable, convenient Advanced Feet and Ankle Care offices in Old Bridge, Sayreville, and Freehold. Call (732) 679-4330 to schedule your appointment, or contact us online.