How to Keep Your Feet Flexible as You Age
As we age, we may become more conscious of our strength, mobility, balance and recovery, but our feet can often be forgotten. Yet, they are the foundation of almost every task we complete, from walking around the house to climbing the stairs and taking a long walk outside.
Our foot's flexibility can influence how our feet move and adapt, plus balance. While we can expect some changes as we age, there are simple daily exercises that can keep your feet moving and comfortable. It is not about having impossibly flexible feet, but maintaining a useful range of motion as you grow older.
Why Foot Flexibility Matters
Our feet are comprised of numerous small bones and joints that utilise muscles, tendons, and ligaments to allow us to walk. As such, stiff feet can make us feel less coordinated and can impact our ability to complete simple tasks such as walking or balancing. Maintaining mobility is a key component of an active lifestyle
While flexibility is important, strength, balance, coordination, comfortable footwear, and regular movement must also be maintained.
- Move Your Feet Every Day
The easiest way to maintain mobility in your feet is, unsurprisingly, to move them. Sitting for long periods of time can cause our bodies to stiffen, and this applies to our feet and ankles too
Aim to move your feet and ankles regularly throughout the day. Ankle rolls, toe wiggles, and heel lifts are all excellent ways to loosen your feet and improve circulation. While these exercises should not be done for an extended period of time, they can be easily tacked on to your daily chores.
Aim to move your feet and ankles regularly throughout the day
rather than a rigorous set of mobility drills once per week. Consistency will be key in maintaining your foot mobility as you age.
- Stretch Your Feet and Calf Muscles
As previously mentioned, your feet do not work in isolation. The calf muscles in your legs are used to move your feet and place pressure on them when you walk, so it is important to stretch them too. In addition, toe and foot stretches will loosen your feet and allow you to increase your range of motion.
It is important not to overdo stretches or force your feet into a position
A gentle tug is enough to loosen the muscles without causing damage. If an exercise is painful rather than sore, it is best to stop and reevaluate.
- Practise Balance
Mobility and balance are intrinsically linked, and balancing exercises will also loosen the muscles in your feet and ankles. Standing on one leg is a simple exercise anyone can do, as is slow balancing on your heels or shifting your weight from one foot to the other. If you are concerned about falling over, you can lean against a wall or sturdy surface for extra support
The point is to keep your feet and ankles loose, not to attempt a balancing act, so do not overexert yourself. A few simple steps to loosen your feet and ankles are enough for now.
- Spend Some Safe Time Barefoot
Being barefoot can be a simple way to loosen your feet and improve mobility. Without the restriction of shoes, your feet and ankles will likely move more freely.
If you are barefoot for long periods of time, you may notice your feet and toes are more spread out, which can relieve pressure and improve flexibility. Again, there is no need to spend hours at a time barefoot, especially if you are unaccustomed to it. A barefoot walk in your own home or on a safe surface can be an easy way to add variety to your mobility regime.
- Choose Footwear That Lets You Move
The shoes you wear can have an undue influence on the health of your feet. As such, shoes with a narrow toe box, a rigid structure, or any other design feature that limits your movement should be avoided. When shopping for footwear, consider whether you have enough toe room, whether the shoe bends easily enough when worn, and whether the shoe feels natural and easy to walk in.
Barestep is an innovative new shoe company that specialises in shoes designed to allow your feet to move as they should, with minimal restriction. However, the right choice for you may depend on your environment, activity, or personal preference. Your feet should never be forced into shoes that limit their natural movement.
- Keep Walking
Walking is one of the easiest ways to loosen your feet and improve mobility. A short walk after a meal or during your daily errands will achieve more than an infrequent intense workout.
Varying your surfaces and walking style can also challenge your feet and improve your overall balance and coordination
Always pick routes and distances that are appropriate and safe for your fitness level, and remember to start small if you are returning to activity after a break. If you are having issues with soreness, numbness, swelling, or trouble walking, it is best to speak to a medical professional instead of trying to push through.
Keeping your feet flexible as you age will have an impact on your overall health and fitness. Fortunately, it is not an intensive practice requiring a lot of time or effort. Simply moving your feet regularly, stretching, practising balance, spending time barefoot, and wearing the right shoes can keep your feet loose enough for almost any activity.
Most importantly, it is the consistency rather than the intensity of these exercises that will have the most significant impact on your feet. A few minutes spent stretching and exercising is often more beneficial than an intensive daily routine. By maintaining your foot flexibility, you can keep your feet ready for any challenge.
Written by:
Brainito Intelligence
www.brainito.com