As we age, we undergo physiological and lifestyle changes. These changes can significantly impact our balance and stability. The resulting difficulty in navigating our environment may lead to falls and injuries, which may result in a loss of independence and, in some cases, premature death. 1 in 3 adults over the age of 65 will fall in any given year.
There are a few medical conditions that may contribute to a loss of stability and balance. For instance, diabetes can cause vision changes by damaging the blood vessels in the retinas. Diabetes may also cause peripheral neuropathy, which affects the ability of our feet to sense the ground beneath us. The vestibular system, located in the inner ear and responsible for balance and spatial orientation, can also be affected.
Heart disease can reduce blood flow to the inner ear, which is essential for hearing and balance. Conditions such as atherosclerosis and hypertension, caused by heart disease, can further impede blood flow to the inner ear. This reduction in circulation may lead to symptoms like tinnitus or vertigo. Stroke can damage areas of the brain responsible for movement and stability. This damage can restrict blood supply, resulting in motor impairments, balance issues, and difficulties in coordination.
Sarcopenia is a term that refers to the age-related loss of muscle mass and strength. This condition typically begins after the age of 60 and can result in decreased physical function and an increased risk of falls. The mechanisms that regulate muscle fibers decline over time, making it more challenging for our bodies to respond to changes in balance. Muscle protein synthesis slows down, and fat tissue begins to replace muscle tissue at a higher rate. A lack of physical activity, obesity, chronic diseases, and hormonal changes may also play a role. Research indicates a direct link between toe strength, toe abnormalities, and fall rates in the elderly. In short, strong toes and feet mean lower chances of falls.
Certain medications also affect our ability to maintain balance. For example, anti-inflammatory drugs can sometimes lead to dizziness or altered coordination. Blood pressure medications, including diuretics and beta-blockers, may cause fluctuations in blood pressure that can result in feelings of lightheadedness when standing. Medications prescribed for various heart conditions, such as arrhythmias or congestive heart failure, can also disrupt balance due to their effects on heart rate and blood circulation.
Hazards within the home increase the risk of falls. Items in the home may obstruct walkways. Loose rugs can also create tripping hazards. Inadequate lighting can make it difficult to see obstacles, particularly in dimly lit areas like staircases or hallways. Pets can also unexpectedly dart in front of individuals, further increasing the risk of falls.
Shoe choices have a direct effect on our feet. In recent years, modern footwear has been designed with extensive support and cushioning, which can disconnect us from the natural sensation of the ground underneath our feet. This lack of connection (proprioception) may hinder our ability to react appropriately to varying surface conditions, such as uneven terrain or unexpected objects mentioned previously. Many older adults rely on orthotic inserts to alleviate discomfort or provide additional support. While these orthotics can be beneficial in certain situations, they may inadvertently weaken the muscles and tendons in the foot over time. This weakening can lead to a reduced capacity for maintaining balance.
The various challenges associated with aging present a dilemma for older adults: How can I effectively maintain my foot health to ensure stability and minimize the risk of falls or other balance-related injuries? Besides maintaining the overall health of my body, what can I do specifically to maintain the foot's natural ability to keep us upright?
Although it's not exhaustive, here is a list of a few simple stretches, exercises, and activities that can help improve foot strength and overall balance:
Toe Exercises: Toe Curls - Towel Pickups - Toe Lifts
Balance Exercises: Single Leg Stands - Heel-to-Toe Walks - Front-to-Back Scales
Foot Stretches: Standing Calf and Achilles Stretches - Metatarsal Manipulation - Plantar Fascia Massage
Strength Training: Focus on strengthening your legs and core to enhance overall balance.
Activities: Consider engaging in activities like CrossFit, yoga, Tai Chi, or Zumba.
It’s also important to maintain a healthy weight to reduce pressure on your toes and feet. Practice good foot hygiene, and ask your doctor to examine your feet for any potential issues.
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