Don’t Slip Up on Ice: The Toe and Foot Strength Secret to Winter Fall Prevention
When winter hits Western New York, icy sidewalks and snowy driveways make every step a little riskier. The Centers for Disease Control and Prevention reports that more than one in four adults over 65 falls each year, and many of those falls happen during colder months when surfaces are slick and visibility is low.
But numbers only tell part of the story. A fall can change daily life in an instant. Whether it means missing out on holiday traditions, avoiding walks outside, or feeling nervous about the front steps, the impact goes beyond bruises or a broken bone. Many people lose confidence in their balance, and that fear can limit activity all winter long.
Most people think about boots, salt, or slowing down when it comes to staying safe on ice, but one of the biggest hidden heroes in fall prevention is right under your feet. Strong toes and foot muscles play a major role in balance, stability, and recovery when slips happen.
The Hidden Hero of Winter Fall Prevention: Foot and Toe Strength
Your feet are your foundation. When the small muscles in your feet weaken with age or inactivity, balance and coordination decline. Research shows that every 1 percent increase in toe flexor strength can reduce fall risk by nearly 7 percent.
“Your foot is the first thing that hits the ground. If it is not moving well or stable enough, the entire chain is impacted.”
– Marta Zagrobelny, PT DPT CAFS, East Aurora Clinic
Foot strength helps your body respond quickly when you slip, stabilize as you shift weight, and maintain grip on uneven or icy surfaces. Weakness in these muscles can slow your reaction time or make it harder to regain balance, especially when the ground is slick or unpredictable.
The good news is that foot and toe strength can be improved at any age. It is one of the simplest and most overlooked ways to support your stability and stay active through the winter months.
3 Functional Exercises to Strengthen Your Feet and Improve Winter Balance
You do not need a gym or special equipment to strengthen your feet. These functional movements help train your foot muscles while also improving balance and stability for real life, especially when walking outdoors in winter conditions.
1. Balance and Reach
How to do it: Stand tall on one leg while holding a counter for support if needed. Reach the opposite hand forward, then out to the side, then toward the floor. Switch legs.
Why it works: Challenges your foot and ankle to stabilize in multiple directions and helps train quick reactions when you slip.
Pro tip: Start with small reaches and increase your range as you get stronger.
2. Forward and Lateral Lunges
How to do it: Step forward into a gentle lunge, then push back to standing. Repeat by stepping out to the side for a lateral lunge.
Why it works: Strengthens your foot, ankle, and entire lower body. Lunges help your foot learn to stabilize as you shift weight, something crucial on uneven or icy surfaces.
Pro tip: Keep movements slow and controlled. Only go as far as is comfortable for you.
3. Single Leg Stance with Heel to Toe Lift
How to do it: Stand on one foot while holding a counter for support. Slowly lift your heel, then lower it and lift your toes.
Why it works: Strengthens both the calf and the muscles that lift your toes while challenging your single leg balance.
Pro tip: Try to hold your balance for 15 to 20 seconds before switching sides.
How Foot Strength Fits Into a Complete Fall Prevention Plan
Foot and toe strength are an important part of a complete fall prevention plan. Balance training, flexibility, and lower body strength all support your stability.
At Buffalo Rehab Group, our Physical and Occupational Therapists design personalized programs that build stability from the ground up. Our team helps you move with confidence through every Buffalo winter. Whether you want to feel more sure-footed on the ice or simply stay active without worry, we are here to help.
FAQs
Why are falls more common in winter?
Snow, ice, and wet surfaces make it harder for your body to maintain balance. Reduced daylight and heavier clothing can also affect coordination and visibility.
How do my feet influence my balance?
Your feet contain muscles and nerves that constantly communicate with your brain about your body’s position. Stronger feet improve stability and help you react more quickly when you slip.
Can strengthening my toes really prevent falls?
Yes. Research shows that greater toe flexor strength is linked to lower fall risk in older adults. Stronger toes help you grip surfaces and recover balance faster.
How often should I do these exercises?
Aim for five to ten minutes a day, three to five times per week. Consistency leads to the best results.
What shoes are best for winter fall prevention?
Choose shoes with firm soles and good traction. Avoid overly soft or worn-out footwear that can reduce stability.
Ready to Feel More Steady This Winter?
If you are concerned about your balance or want to get ahead of icy season slips, we can help. Schedule a free balance screening or learn more about our fall prevention programs at Buffalo Rehab Group.
Our team of Physical and Occupational Therapists can help identify what’s causing it and create a plan for lasting relief.
Treatment is covered by insurance, no referral is required to start, and with flexible in-clinic and virtual appointments available, you can find a time that works with your schedule.
Call 716-458-1990 or use this button to schedule online: