Have you ever taken a stroll and found yourself unexpectedly familiar with the sidewalk?
Falling happens to everyone from time to time, but there are things you can do to keep your feet more firmly on the ground.
Mikel Daniels is a board-certified podiatrist, and the president and chief medical officer at WeTreatFeet Podiatry.
He tells Fit&Well that after years of seeing hiking-related foot pain and overuse injuries, he’s learned that prevention really comes down to control and awareness.
Daniels says that walking downhill is typically where most injuries occur, so it’s where he recommends paying the most attention to your foot placement.
“If you fall, injuries are highly likely as gravity will send you down the hill,” he says. “If you fall uphill, you’ll probably stay in the same place.”
“Downhill falls are very serious, and often the ones that leave people sore, stiff or even injured.”
Your balance is particularly challenged on a descent, and even when walking on secure terrain or a sidewalk, you’re more likely to slip.
“With every step, you tend to pitch forward, and it requires more muscle strength to keep you upright,” explains Daniels.
One of the best things you can do to avoid taking a downhill tumble is to work on your balance.
You can gently improve your balance by practicing the four movements below, which build strength in your walking muscles and challenge you by shifting your weight into different positions.
If you need a little extra support while doing the exercises, hold onto a chair, counter or wall.
1. Eccentric squat
Reps: 10-15
Slowly lowering into a squat builds muscle control and balance.
How to do it:
- Stand with your feet shoulder-width apart.
- Push your hips back and bend your knees to lower your hips to knee-height over a count of five.
- Push through your feet to return to standing upright.
2. Heel drop
Reps: 10-15
This exercise strengthens your calves and Achilles tendons, and improves ankle stability.
How to do it:
- Stand on the edge of a step, with your heels hanging off.
- Rise onto your toes, lifting your heels.
- Slowly lower your heels below the step’s edge.
- Hold at the bottom of the movement, then return to the starting position.
3. Toe raise
Reps: 10-15
This exercise builds strength in your anterior tibialis.
How to do it:
- Stand with your feet shoulder-width apart with your hands by your sides or on a support in front of you.
- Raise your toes, shifting your weight onto your heels without pushing your hips back.
- Hold for a moment.
- Lower your toes back to the floor.
4. Wall calf stretch
Time: 30sec each side
This exercise keeps your lower-leg muscles supple and reduces tightness.
How to do it:
- Stand facing a wall, about a foot away and press your hands into the wall for support.
- Take a step back with your left foot, keeping your left leg straight and your left heel on the floor.
- Bend your right knee and lean toward the wall to feel a stretch in your left calf.
- Hold for 30 seconds, then switch sides.
