Why Strong Toes Could Be the Secret To Staying On Your Feet

When we think about fall prevention, most of us picture balance exercises, handrails, and sturdy shoes. But a new study out of Japan suggests there’s something even smaller, and surprisingly powerful, that deserves our attention: toe strength.

• Step Into Comfort: Foot Health Tips Every Senior Should Know
• The Benefits of Strength Training for Seniors: Building Muscle and Bone
  

Researchers found that weaker toe grip in the dominant foot (the foot you naturally lead with, like when you kick a ball) was linked to a higher risk of falls in adults over 60. That’s right. Those little muscles at the front of your foot might be doing more for your stability than you realize.

What the Study Found

In the study, 54 older adults had their toe grip force (TGF) measured. Those who had fallen in the past year had significantly weaker grip strength in their dominant foot compared to those who hadn’t fallen. Interestingly, strength in the legs or non-dominant foot didn’t seem to make much difference.

This means the ability of your “leading” toes to grab and stabilize may play a bigger role in preventing trips and tumbles than we ever thought.

Why Toes Matter

Your toes act like the final line of defense when you walk, climb stairs, or shift your weight. When they’re strong, they grip the floor or your shoe’s insole just enough to steady your balance. When they’re weak, your foot can slip or wobble, especially on uneven ground.

Strong toes also improve posture, walking speed, and even the way you push off during each step.

Easy Toe-Strengthening Exercises

You don’t need fancy equipment to start improving your toe grip force. These simple moves can be done at home while sitting in a chair or watching TV:

1. Towel Scrunches

• Place a towel flat on the floor.
• Sit in a chair with your feet on the towel.
• Use your toes to scrunch and pull the towel toward you.
• Repeat for 2–3 sets of 10 scrunches per foot.

2. Marble Pick-Up

• Place a handful of marbles (or small objects like buttons) on the floor.
• Use your toes to pick up one marble at a time and drop it into a bowl.
• Try to pick up all the marbles using each foot.

3. Toe Spreads

• While sitting, spread your toes as far apart as you can and hold for 5 seconds.
• Relax and repeat 10 times per foot.
• This helps strengthen the small stabilizing muscles between your toes.

4. Big Toe Press

• Press your big toe down into the floor while lifting the other toes up.
• Hold for 5 seconds, then switch—lift your big toe while pressing the others down.
• Repeat 10 times for each foot.

5. Barefoot Balance

• Stand barefoot on a flat surface, feet shoulder-width apart.
• Gently rock forward and backward, feeling your toes grip to steady you.
• As you improve, try standing on one foot for 10 seconds.

Tip: Train Your Dominant Foot First

Because the study showed that the dominant foot’s toe grip matters most for fall prevention, give that side a little extra attention. It’s usually your right foot, but if you’re left-footed, focus there instead.

Small Muscles, Big Impact

Strengthening your toes might not seem like much, but for older adults, it could make all the difference between a stumble and a steady step. Adding just a few minutes of toe exercises each day can help you stay confident and upright, so you can keep doing the things you love.

Sources:

• Matsuno, S. et al. Toe grip force of the dominant foot is associated with fall risk in community-dwelling older adults: a cross-sectional study. BMC Geriatrics (2022). Read the full study.
• Menz, H.B. et al. Foot problems and functional impairment in older adults. Journal of the American Geriatrics Society.