4 Key Factors Linked to Falls in Seniors & How to Improve Stability

Table of Contents

• 4 Key Factors Linked to Falls in Seniors
• Walking Pattern to Reduce Fall Risk
• Exercise 1
• Exercise 2
• Additional Tips

4 Key Factors Linked to Falls in Seniors

A 2021 study examined 187 individuals aged 62 to 90 and looked at various factors related to their foot structure and function.

The statistical analysis identified four factors most correlated with falls:

1. Decreased strength in the calf muscles
2. Decreased range of motion in big toe extension
3. Increased pressure on the inside of the foot
4. Increased center of pressure velocity in the forefoot

The fourth factor might be difficult to understand, but it basically means that if you're unstable, your center of gravity moves around more on your foot, making you more wobbly.

From: Flavien Quijoux, et al. Center of pressure displacement characteristics differentiate fall risk in older people: A systematic review with meta-analysis. Ageing Research Reviews. 2020: Volume 62.

Walking Pattern to Reduce Risk of Falls in Seniors

Many YouTube videos that reference this study suggest calf strengthening exercises and big toe extension stretches.

However, in statistics:

Correlation Does Not Imply Causation

Weak calves and stiff big toes may not necessarily cause falls.

Rather, there could be some other factor that causes falls as well as weak calves and loss of toe extension motion.

An improper gait pattern might be the underlying issue.

When walking normally, you should push off your big toe using your calves, which strengthens your calves and creates big toe extension.

Lack of doing this movement regularly likely causes calf weakness and loss of range of motion rather then the other way around.

Additionally, when you don't push off with your toes, you don't get the momentum to make your knee bend.  This in turn can lead to tripping over your toes when walking.

More Gait Components Linked To Falls in Seniors

Excessive pronation (flattening) of the foot can lead to instability and increased pressure on the inside of the foot.

Focusing on a proper walking pattern can improve all four factors:

• Hit the outer side of your foot when you walk
• Flatten slightly while loading weight
• Push off the big toe using your calves

This helps you take longer, more controlled strides and reduces fall risk.

Exercise 1

If you prefer specific exercises, here's one to try:

Instead of regular calf raises, stand up against a wall like you're doing a calf stretch. Propel yourself up and into the wall using your glutes and calves simultaneously.

This strengthens your calves and creates more big toe extension.

Keep your Achilles tendon straight to avoid pronation and reduce pressure on the forefoot.

Exercise 2

Another effective exercise focuses on hip strength:

Stand with your foot slightly arched.

Balance on one leg by squeezing your glutes and try to stay as still as possible.

This increases your balance and prevents excessive flattening and wobbliness.

Additional Tips to Prevent Falls in Seniors

While the study focused on foot-related factors, other parts of the body also affect balance.

For instance, weak hip muscles can cause instability over the foot, leading to increased pronation.

Additionally, lower back problems, particularly affecting the L4, L5, or S1 nerves, can impact your calf, foot, and glute muscles.

Spinal stenosis is a common issue in older adults that can cause balance and walking problems.

Learn how spinal stenosis can cause balance problems and walking problems in these posts.

Need Help To Prevent Falls?

If you live in the St. Louis area and need help to improve your balance and stability to prevent falls, we'd be happy to help you.

Just tap the button below to request an appointment with one of our specialist physical therapists.

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