Every morning, millions of older adults face a hidden danger during routine activities. A simple trip to the mailbox, a walk around the neighborhood, or even standing up from a chair can become a high-stakes moment with lasting consequences. Falls cause approximately 3 million emergency room visits, 1 million hospitalizations, and 38,000 deaths each year among seniors. Many don't realize that healthy feet are the foundation for fall prevention.
At Alpine Foot & Ankle Clinic, board-certified Missoula podiatrist Dr. Gregg Neibauer helps Montana and northern Idaho seniors maintain their independence through proper foot care. During Fall Prevention Awareness Month and beyond, understanding the connection between foot health and balance can literally be a lifesaver for aging adults and their families.
Here's what you should know—and how regular visits to our practice can help you stay healthy and active.
Why Foot Problems Increase Fall Risk in Seniors
Foot health affects balance, mobility, and confidence in ways that become more pronounced with age. The following factors contribute to this increased vulnerability.
-
Age-related structural and functional changes. Ligaments and tendons lose elasticity, while fat padding on the soles diminishes. These changes reduce shock absorption and alter weight distribution across the feet. The arches may flatten or become more pronounced, changing walking patterns and balance.
-
Reduced sensation. Diabetic neuropathy and general age-related nerve changes can diminish feeling in the feet. When seniors cannot sense the ground beneath them or detect pain from ill-fitting shoes, they may not react appropriately to uneven surfaces or obstacles.
-
Altered walking patterns. Conditions like bunions, hammer toes, and heel pain cause people to modify their gait to avoid discomfort. Compensatory walking patterns often reduce stability and increase fall risk. Favoring one foot or taking shorter, more cautious steps compromises natural balance mechanisms.
-
Muscle weakness and joint stiffness. Arthritis in the feet and ankles can reduce range of motion and strength. Without adequate ankle flexibility and foot muscle power, seniors struggle to make quick adjustments when encountering uneven terrain or losing balance.
Foot Conditions That Put Seniors at Greatest Risk
Several common foot problems significantly increase fall risk among seniors. These include the following:
-
Bunions and hammer toes. These deformities alter how feet contact the ground, affecting balance and making it difficult to find comfortable, well-fitting shoes. The resulting gait changes can lead to instability.
-
Neuropathy. Diabetic neuropathy affects nearly half of people with diabetes, causing numbness, tingling, or burning sensations in the feet. This loss of sensation prevents seniors from detecting changes in surface texture, temperature, or pressure that normally trigger balance adjustments.
-
Heel pain and plantar fasciitis. Chronic foot pain often leads to decreased activity levels, contributing to muscle weakness and balance problems. Many seniors with untreated heel pain become more sedentary, creating a cycle where reduced activity leads to greater fall risk.
-
Ingrown toenails and foot ulcers. These painful conditions cause people to change how they walk or avoid certain activities. The reconditioning and altered gait patterns increase vulnerability to falls.
How Seniors Can Maintain Healthy Feet to Prevent Falls
Proactive foot care forms the foundation of an effective fall prevention strategy. These simple daily habits can significantly improve mobility and balance.
Daily Foot Inspections
Daily foot inspections catch problems early. Examine your feet every day for cuts, blisters, swelling, or color changes. Use a mirror or ask a family member for help if your flexibility is limited. Detecting problems early prevents minor issues from becoming major complications that affect mobility.
Proper Hygiene
Proper foot hygiene prevents complications. Washing feet daily with warm water and mild soap, followed by thorough drying, reduces infection risk. Pay special attention to areas between the toes where moisture can accumulate. Applying moisturizer to dry areas while avoiding the spaces between the toes helps prevent cracks and fissures that can become infected.
Regular Toenail Care
Proper toenail care maintains safety and comfort. Trim toenails straight across to prevent ingrown toenails. If you have diabetes, poor circulation, or difficulty reaching your feet, take advantage of professional nail-trimming services.
How Proper Footwear Aids Fall Prevention
Footwear choices significantly impact stability and fall risk. The right shoes provide support, cushioning, and traction that help maintain balance during daily activities.
Supportive Shoes Improve Stability and Comfort
Well-fitted shoes with arch support and cushioned soles reduce foot fatigue and pain, which can lead to balance problems. Shoes should have a low, wide heel (no more than one inch) and a non-slip sole. Laces or adjustable straps allow for a secure fit that prevents shoes from slipping while walking.
Avoiding Problematic Footwear Reduces Accident Risk
High heels, flip-flops, and shoes with smooth soles increase fall risk. Loose slippers or shoes that don't secure to the feet can cause trips and stumbles, especially on uneven surfaces.
Seasonal Footwear Considerations in Montana
Winter conditions require shoes with good traction for ice and snow. Choose boots with non-slip soles and enough room for warm socks without being too loose. Summer activities may require different shoes that provide protection while allowing ventilation.
Replacement Timing Affects Safety
As shoes wear out, they lose their supportive properties and traction. Replace your shoes when the tread becomes smooth, the heel wears unevenly, or the supportive structures break down. For regularly worn shoes, this typically occurs every six to 12 months.
Foot Exercises Improve Balance and Prevent Falls
Simple exercises targeting foot and ankle strength, flexibility, and balance can significantly reduce fall risk. You can perform these exercises at home by integrating them into your daily routine.
Strength-Building Exercises
Picking up marbles or small objects with your toes helps strengthen small muscles in the feet that provide stability. Calf raises performed while holding onto a sturdy surface improve ankle strength required for balance recovery. Resistance band exercises can target muscles that support the arch and heel.
Flexibility Exercises
Ankle circles and toe points help preserve the range of motion needed for normal walking and balance. Stretching the Achilles tendon and calf muscles prevents tightness that can affect gait and stability.
Balance-Specific Activities
Standing on one foot while holding onto a chair challenges balance safely. Walking heel-to-toe along a straight line improves dynamic balance needed for everyday activities. Perform these exercises near a sturdy support and stop if dizziness occurs.
When to Seek Professional Podiatric Care
Regular professional foot care becomes increasingly important with age, particularly for seniors with diabetes or circulation problems. Knowing when to seek help prevents minor problems from becoming serious complications.
- Routine checkups catch problems early. Annual podiatric examinations for healthy seniors, or more frequent visits for those with chronic conditions, help identify problems before they affect mobility. Professional assessment can detect circulation issues, nerve problems, or structural changes that increase fall risk.
-
Immediate care prevents complications. Any foot injury, persistent pain, or sudden changes in foot appearance warrant prompt professional evaluation. Signs that require urgent attention include open wounds, severe pain, signs of infection, or sudden loss of sensation.
-
Specialized treatments address complex conditions. Advanced therapies available at Alpine Foot & Ankle Clinic, such as laser therapy for painful conditions or custom orthotics for structural problems, can significantly improve comfort and stability. These treatments often provide better results than over-the-counter solutions.
Don't wait until foot problems affect your balance and mobility. At Alpine Foot & Ankle Clinic in Missoula, Dr. Neibauer understands that maintaining foot health is essential for preventing falls and preserving independence. We help Montana and northern Idaho seniors stay active and safe through comprehensive care, advanced treatments, and patient education.