Most physical activities performed while standing on an unstable base become a real challenge from around age sixty, and the risk of falls increases.
The reason is that without proper training, with age there is a gradual decline in the ability of the body systems responsible for balance. This is similar to the gradual decrease known in muscle mass or bone mass.
The decline in the ability to maintain balance may be caused by reduced function in one or more of the body systems responsible for static stability, which is needed when we are standing, or dynamic stability, which is needed during movement.
This may include the muscles, the joints, the brain, and the peripheral nervous system, which includes the visual system, the organs of balance in the area of the ear, and the nerve conduction from the brain to the muscles and from the sensory system to the brain.
Strengthening the local muscles of the foot helps prevent injuries.
Balance training while standing or walking is considered complex training, usually performed while standing and includes a wide variety of activities such as strength exercises for the leg muscles, standing on unstable surfaces, using virtual reality, or sensory deprivation such as closed eyes.
All standing training methods, even without specific intention, also strengthen and improve the function of the ankle and the foot. The foot is the part of the body that is in direct contact with the ground, and naturally it is involved in every shift of the body’s center of gravity in relation to the ground.
This involvement is important because the foot and ankle are usually the first to react to any sudden movement of the center of gravity that may cause a fall.
Awareness of this has grown in recent years as the importance of improving the active function of these areas has become clearer. For example, years ago injury prevention for runners focused mainly on choosing the right running shoe. Today it is known that strengthening the local muscles of the foot, which support its arch, is more effective for preventing injuries.
When examining what exactly should be trained to improve the function of the foot, it is necessary to look at its evolutionary development, which enabled humans to move from four limbed movement to walking and running on two legs.
The transition was made possible by a change in the structure of the human foot compared to apes. There are two notable structural changes. The first is the development from a flat foot like in apes to a foot with a transverse arch in humans. This helps absorb the shock the body receives while walking and increases mechanical efficiency.
The second change occurred in the structure of the big toe. While in apes its role is similar to the other toes, allowing gripping of branches during climbing, in humans the big toe became longer and developed its own set of muscles separate from the rest of the foot.
This change makes the big toe, despite its small surface, extremely important in walking and maintaining balance. Biomechanical analysis shows that during walking, about seventy percent of the energy in the final push-off from the ground comes from the muscles of the big toe.
In addition to pushing the body forward, the big toe has another important role, preventing falls. Since the body’s center of gravity is slightly forward of the pelvis, most sudden balance-loss falls are forward. The natural reaction to prevent the fall is a strong contraction of the posterior lower leg muscles to perform the opposite action and keep the body upright. What is less known is that in addition to the posterior lower leg muscles, the muscle that flexes the big toe also contracts strongly, pushing the ground and helping stabilize the body. Although this muscle is small compared to the lower leg muscles, the special structure of the big toe enables it to exert significant force.
However, while the posterior lower leg muscles receive much attention in training, the importance of strengthening the big toe muscles specifically is less known, and therefore they are not trained. This is despite research showing that focused training of these muscles has additional value at any age.
A study published in the journal Nature Scientific that examined young participants tested the connection between ankle and foot muscle strength and balance ability. It found a unique link between the strength of the big toe flexor muscle and balance ability.
The importance of performing specific training for this muscle increases with age. Studies among people aged sixty and older found that focused big toe training led to significant improvement in both balance and walking ability. Another advantage of focused training is that most of it is performed while sitting and does not require physical exertion, making it simple and suitable at any age.
How to do it correctly
Easy training: While sitting, barefoot, with your feet on the floor, flex the big toe strongly and hold it in a flexed position for eight seconds. Perform three sets of twelve repetitions.
Medium training: While sitting, barefoot, place a towel under your feet. Use your big toe to pull the towel and hold for twenty seconds. Perform three sets of five repetitions.
Hard training: While standing barefoot, lift your heels until only the toes remain on the floor. Stay in this position for three seconds and lower back down. Perform three sets of eight repetitions.
It is recommended to perform the training three times a week along with regular exercise.