The ankle bears several times a person’s body weight with each step, yet exercises targeting the ankle and the sole of the foot are often left out of regular routines. A 2023 meta-analysis cited in the source found that 30% of older adults living independently fall at least once a year. Falls are also linked to serious consequences: the source reports that 95% of hip fractures result directly from a fall and that one in five patients with a hip fracture dies within 12 months.
Fear of falling can lead people to limit their activity, further weakening their muscles and potentially increasing the risk of another fall. A 2025 meta-analysis covering 57,449 participants in 34 studies found that slower walking speed was associated with a higher risk of falling. The source also cites a review of 16 randomised clinical trials involving 651 older adults, which linked weak plantar flexors and ankle stiffness with poorer balance scores and greater fall risk.
Foot and ankle weakness can affect more than walking strength. The foot also supplies sensory information to the nervous system about the ground and the body’s position. Podiatrist Hipólito Montesinos Verdú and physiotherapist Andrea Velázquez explain that reduced sensitivity in the sole can impair proprioception—the ability to sense where the joints are without looking—and delay the body’s response to a stumble. The source notes that heavily cushioned shoes may worsen this loss of sensory feedback.
Inactivity and excess weight can add to the strain. According to Montesinos, inactivity weakens the muscles that support the arches and stabilise the ankle, while extra weight increases mechanical load on the joints. He also identifies plantar fasciitis, Achilles tendinitis, pain in the ball of the foot and ankle osteoarthritis among problems associated with foot weakness, which can alter walking patterns and contribute to instability.
Velázquez recommends beginning with sensory stimulation, such as feeling different textures underfoot with the eyes closed. Exercises can then work the ankle through different movements: rising onto the toes, lifting the toes while keeping the heels down, and making small foot rotations. Montesinos also suggests picking up a towel with the toes. These movements can be done with support from a table or chair.
To progress, Velázquez advises practising heel raises on one leg, initially while holding on for support and for only as long as feels manageable. An exercise in which the knee moves beyond the toes of the forward foot in a low lunge can help improve ankle flexion. She also suggests incorporating toe- and heel-walking into daily life. The source recommends starting with short, manageable sessions and using support when needed.
Sources: elDiario.es.