These Tiny Muscles Can Make or Break Your Balance

When it comes to fall prevention, people think of core strength, balance drills, or leg exercises.

One of the most important--and overlooked--predictors of fall risk is... your toes!

Older adults who'd fallen had 20% less toe strength than those who hadn't. There was no difference in quad or ankle strength—strength in the big toe was the single best predictor of fall risk

➡️ For every 1% increase in force generated by the big toe, fall risk dropped 7%.

➡️ A 100# woman reduces her fall risk by 21% by producing just 3 more pounds of force beneath her big toe--a huge return on a small investment.
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➡️ Toe strength was the #1 predictor of falling during knee replacement recovery!

How do toes get so weak?

Most people never use the muscles that press their toes into the ground, creating stability.

Their toes live extended--you "stand on your toes," but that doesn't use toe strength, that's calf strength.

I've watched people walk barefoot, lifting their toes with every step, unaware they're doing it. This was a shocking discovery for me--I feel my toes on the ground all the time!

It's a habit that comes from heel-striking. When you put your foot out in front of you, in pulling the foot up, the toes get lifted, too....and stay there.

Toe muscles responsible for balance stay stretched and weak. Take a look at your feet while walking barefoot and see if you're lifting that big toe with every step.

(We don't need to discuss high heels, right?)

Toe Workout

Please share with anyone you think is a fall risk!

🦶 Vele Forward Lean: Stand tall near a wall. Lean forward, pressing your toes into the floor. Return to upright. Start with 5 reps, working up to 20.

Progress it: Hold a weight and pass it between your hands while leaning. This mimics fall-prone movements (like reaching for something) and improves real-world stability.

🦶 Toe Splaying: Spread your toes wide. Hold and repeat 10 times.

🦶 Toe presses: Seated, press your toes into the floor. Hold several seconds, 5–10 times.

🦶 Toe Lifts: Standing, lift all toes evenly, keeping your arch and heel on the floor. Hold 5 seconds. Lower your toes and repeat 10 times.

🦶 Toe Lift + Spread: Lift and spread toes as wide as possible. Hold 5 seconds. Repeat 10 times.

🦶 Stair Challenge: Stand barefoot with toes on a step edge, holding a railing or wall for support. Slowly lower your heels, gripping with your toes to stay steady. Hold 15-30 seconds, and repeat a couple times.

🦶 Towel Scrunch & Marble Pickup: Sitting, use your toes to scrunch a towel or pick up marbles.

A little consistent work boosts toe strength 30% in just a few months.

Choose the right shoes!

​Courtney Conley, founder of Gait Happens, recommends shoes with a wide toe box (it's "non-negotiable") and a “zero-drop” heel—the heel and toe are at the same level.

👟 Brands like Xero and Altra offer models that support foot strength and natural movement.

👟 Check the toe box width by standing on the shoe's insole. If your foot falls outside the insole, keep looking.

👟 Choose minimal soles! Thick-soled shoes are a trip hazard, increase impact, and cause a host of other issues.

You’ve trained your legs. You’ve trained your balance.

But if your toes are weak, you’re one misstep from a fall!