One of the most worrisome features of aging is reduced muscle mass. Consequently, decreases in strength as high as 20–40% are reported in individuals after age 30, and this loss increases throughout the lifespan. Foot muscles are highly susceptible to age-related atrophy, a process that’s also exacerbated by the long-term wearing of ill-fitting footwear. Several studies confirm that older people exhibit approximately 24–40% less strength in muscles responsible for movement of the foot and ankle than young people.

(1) abductor hallucis, (2) flexor digitorum brevis, (3) abductor digiti minimi, (4) quadratus plantae (note its insertion into the flexor digitorum tendon), (5) lumbricals (6) flexor digiti minimi, (7) adductor hallucis oblique (8) flexor hallucis brevis, (9) plantar interossei, (10) dorsal interossei and (11) extensor digitorum brevis

Studies shows that decreased ankle dorsiflexion range of motion increases the risk of devastating falls. Decreased ankle plantarflexor strength is associated with difficulties in rising onto the toes, and toe plantarflexor weakness impairs the grasping function of the toes when performing weight-bearing activities, resulting in impaired balance and functional ability.

Emerging evidence indicates that age-related reductions in foot and ankle range of motion and strength may be ameliorated by foot and ankle exercises, suggesting that the exercises below should be considered part of an overall rehabilitation approach to foot dysfunction.

The medial longitudinal arch of the foot plays an important role in ground force reduction and in generating sufficient power for propulsion when walking. The Short Foot exercise (video below) aids in creating a more robust medial, or inner arch.

Another great way to work the muscles of the foot is with Toe Grips and Toe Grip Progressions.

For progressions, marbles work best, but any small ball will suffice. The idea is to grasp the object with the toes and lift dorsiflex (see below).