Falls Prevention for Older Adults: Footwear, Feet and Simple Exercises
Updated: Oct 8
For seniors, falling over can be a disastrous event. The risk of fractures and other serious injuries is significant and potentially life threatening. If lucky enough to avoid serious injury, the damage to confidence can result in a lack of willingness to leave the house and social isolation. Unfortunately, it is common to see a rapid deterioration in an individual’s health when they become reluctant to leave their home or engage with society.
Why Do Elderly People Fall
Elderly individuals often experience falls due to a combination of physical and health-related factors. As people age, their muscle strength and balance tend to decline, making them more susceptible to falls. Weakening muscles, brittle bones, and slower reaction times make it harder to recover from a stumble.
Additionally, vision problems can make it difficult to see and avoid obstacles. Certain medications can also cause dizziness or unsteadiness, further increasing the risk of falling. It’s important to recognise these challenges to better support and protect our elderly loved ones.
At My Family Podiatry, we are passionate about helping individuals maintain their independence as long as possible.
Risk factors for Falls in the Elderly
Below we discuss some common risk factors for falls and the ways these can be managed to reduce the risk of falling.
Improper footwear: Incorrect fitting shoes, high heels or shoes such as thongs can all increase the risk of falling. Ensure shoes and slippers are properly fitting, fastened across the top of the foot with a strap or laces/Velcro and have a non-slip sole.
Hazards around the house: Slippery surfaces (including inside showers), steps and ledges or even lifting in rugs and carpets are all possible hazards. Looking around the house, identifying and correcting these hazards may prevent a fall.
Reduced muscle strength: Reduced muscle strength leads to instability, altered gait and a significant increase in the risk of falling.
How Your Feet Affect Your Falls Risk
Your feet are your contact with the ground, so problems that seem minor on their own can add up to a real falls risk. The ones we look for most often are:
Foot pain. Painful heels, joints or corns change the way you walk and make you less steady on your feet.
Reduced sensation. Conditions such as diabetes can reduce feeling in the feet, so you get less feedback about where your feet are and what you are standing on.
Long or thickened toenails. Nails that are hard to cut can catch on socks and bedding, and painful nails change how you walk.
Toe and foot deformities. Bunions and clawed or hammer toes reduce how well your toes grip and push off.
Stiff ankles. Reduced ankle movement makes it harder to recover your balance after a trip.
A podiatry appointment can check all of these in one visit. We look at your feet, nails and skin, test sensation and circulation, assess your footwear, and watch how you walk, then give you a plan that might include regular nail and skin care, footwear changes, orthotics or strength and balance exercises like the ones below.
Simple Exercises For Seniors To Increase Lower Limb Strength
At My Family Podiatry, this is one risk we actively try and correct in our patients through the prescription of exercises to increase lower limb strength. A few of our favourites are listed below.
Exercises:
All the exercises below should only be performed if you feel confident. If you feel unsteady at any stage, you should discontinue the exercise immediately and have a seat.
Sit to Stand:
This exercise seems simple at first but is a great test of your leg strength. You will require a chair with arm rests to perform this exercise.
From a standing position, reach back to the arm rests and use these as a guide to slowly sit down into the chair. I encourage people to take 2 seconds to slowly sit so you can make sure your leg muscles are really working. Once seated, use both your legs and arms to push yourself back up to a standing position and pause for a second standing at the top. Aim to repeat this 10 times provided you feel confident and stable throughout these repetitions.
As this exercise becomes easier, try and use less of your arms and more of your leg strength. Once you are feeling very confident, try using only one arm or no arms!
Marching on the spot:
Standing and holding the back of a sturdy chair or a bench top, stand tall and begin marching on the spot. Aim to bring your knee up toward your chest and maintain control throughout the exercise - keeping these exercises slow and controlled ensures your muscles are working properly. Perform 20 steps (10 on each leg).
Balancing on one leg:
Standing in front of and holding onto a bench or next to to a sturdy chair. Slowly bend one leg lifting your foot from the floor. Hold this for 10 seconds before switching feet. As you become more confident, increase the amount of time you balance on each leg.
Frequently Asked Questions
Can foot problems cause falls?
Yes. Foot pain, reduced sensation, long or painful toenails and toe deformities all affect balance and the way you walk. They are also some of the easiest falls risk factors to do something about.
What shoes help reduce falls risk?
Look for a firm heel counter, a fastening such as laces or a Velcro strap, a low and wide heel, and a thin, non-slip sole. Avoid backless slippers, thongs and worn-out shoes, especially around the house where many falls happen.
How often should older adults see a podiatrist?
It depends on your feet. Many people come every six to eight weeks for nail and skin care, while others only need a yearly check. If you have diabetes, poor circulation or have had a fall, regular reviews are worthwhile. Eligible veterans may be able to access podiatry through DVA.
If you are concerned about your own falls risk or that of a family member, contact My Family Podiatry for an assessment and a discussion of how we may be able to help. Use the button below or call 07 3088 6116.
