Podiatrist Recommends Five Daily Ankle Drills to Boost Stability for Adults Over 65

Key points

• Dr. Rizwan Tai, a podiatrist in Houston, Texas, recommends five daily exercises to strengthen ankles and improve balance for individuals over 65.
• The recommended moves are heel raises, single-leg stands, toe lifts, ankle alphabets, and resistance band ankle inversion/eversion.
• Heel raises involve rising onto the balls of the feet while holding for one second, using a counter for support if needed.
• Single-leg stands require shifting weight to one foot, lifting the other, and holding the position while engaging the core.
• Toe lifts involve lifting the toes and balls of the feet while keeping heels planted, shifting weight toward the heels.
• Ankle alphabets are performed seated, drawing letters in the air with the big toe to improve mobility.

Background

Recent coverage has highlighted various at-home routines for improving balance in older adults. In August, a clinician-recommended routine included single-arm farmer’s carries, marching, glute bridges, and calf raises to target core and ankle strength. Another August article focused on morning moves like heel raises and bodyweight squats to prevent injuries. In September, a Balanced Body educator shared chair-based exercises, emphasizing the integration of vestibular, visual, and somatosensory systems for safe progression from seated to standing balance. These prior reports underscore the ongoing focus on accessible, low-impact exercises to reduce fall risk and support daily independence for seniors.

Why it matters

For adults over 65, maintaining balance is critical to preventing falls and injuries, which can significantly impact quality of life and independence. Ankle stability plays a key role in everyday activities like walking and climbing stairs, yet these joints are frequently injured and often neglected. By incorporating simple, equipment-free exercises into a daily routine, older adults can proactively strengthen their ankles, improve overall stability, and mitigate age-related complications. This approach offers a practical, accessible solution for maintaining mobility and reducing the risk of falls without the need for specialized training or costly equipment.

What to watch

Individuals over 65 are encouraged to incorporate these five ankle-focused exercises into their daily routine, starting with support from a counter or wall as needed. Consistency is key to rebuilding ankle stability and alleviating age-related complications. As strength improves, individuals may progress to more challenging variations or add resistance. Consulting with a healthcare provider or physical therapist can help tailor the routine to specific needs and ensure safe progression.