After 65: not calf raises, not squats – the surprising foot exercise that improves balance, say physiotherapists

She walked past the squat rack and ignored the step-up bench. No dumbbells, no resistance bands. Just a kitchen chair, bare feet and a look of deep concentration as she tried to press her toes into the floor without curling them. The younger man in the next cubicle watched, puzzled, and eventually asked the physio: “Is that it? That tiny foot thing?”

The physio smiled. “That tiny foot thing is why she’s not falling over in the bathroom any more.”

We grow up believing balance lives in the big muscles - thighs, bum, calves. At 30, that works. At 70, the story shifts. Ankles wobble, toes stiffen, nerves lose a little of their fizz, and suddenly the most important muscles you never think about are the ones hiding in your feet. So physiotherapists have started handing out a different move: not calf raises, not squats, but a simple “short foot” exercise that quietly rebuilds the foundations.

It doesn’t look glamorous. No one is going to clap you for wiggling your toes in the lounge. Yet study after study links stronger foot muscles with better balance, fewer stumbles and more confident walking speed in older adults. The surprise for many people over 65 is that the thing that steadies them is not another big leg workout, but learning how to use the foot they already have.

The small move physios won’t stop teaching

Physiotherapists call it the short foot exercise, sometimes “foot doming” or “tripod foot”. The idea is simple: you gently pull the ball of your foot towards your heel so your arch firms up, without scrunching your toes. It feels like making your foot a touch shorter and wider on the floor.

In clinics, it often beats squats and calf raises as a starting point for balance work, especially if:

• you feel wobbly when you turn quickly or step off a kerb
  
• your toes claw in your shoes, or your arches feel “lazy”
  
• you’ve had a fall and lost confidence walking outside
  

Calf raises and squats are still useful. They build strength and keep bones loaded. But if your feet are sliding around like loose wheels, adding more power above the ankle can just give you stronger wobbles. Short foot drills teach your nervous system where the ground is, and how to grip it.

“Think of it as switching your feet back on,” says one community physio in Birmingham. “Once they wake up, everything above them works better.”

How to do the short foot exercise in under five minutes

You don’t need equipment to start. A firm chair and a bit of patience are enough.

1. Set up your position

   • Sit tall on a chair, feet flat on the floor, hip-width apart.
     
   • Knees roughly over ankles, not tucked under the chair.
     
   • Keep shoes off if you can; socks are fine if you’re steady.

2. Find your tripod

   • Imagine three points on each foot: under your big toe, under your little toe, and the centre of your heel.
     
   • Gently press those three points into the floor so your weight feels evenly spread.

3. Create the “short foot”

   • Without curling your toes, lightly draw the ball of your foot towards your heel.
     
   • You should feel your arch lift a little and the underside of your foot firm up.
     
   • Hold for 5–8 seconds while breathing normally, then relax.

4. Repeat, don’t force

   • Aim for 8–10 gentle holds on each foot, once or twice a day.
     
   • Stay under a 5 out of 10 effort level - this is about control, not cramp.

Common mistakes:

• Clawing the toes instead of lifting the arch. If your toenails dig into the floor, ease off and try again.
  
• Leaning your whole body to make it easier. The work should be in the foot, not the shoulders.
  
• Holding your breath. Tension in the chest often travels down to the legs.

When this becomes comfortable in sitting, many physios progress it to standing: hands on the back of a chair, feet hip-width apart, gently making a “short foot” on both sides for a few seconds at a time. From there, you can add mini-weight shifts or heel raises while keeping the arch active.

Why feet matter more than thighs for balance after 65

Your foot is full of small muscles, tendons and tiny joints that send constant messages to your brain: “Here’s the angle, here’s the pressure, here’s the tilt.” With age, three things tend to happen:

• The intrinsic foot muscles weaken from years of shoes doing the work.
  
• Sensation dulls, especially with diabetes or peripheral neuropathy.
  
• Joints in the toes and mid-foot stiffen, so you lose that easy “spread and grip” response.

When you slip on a wet pavement or catch a rug edge, your first line of defence is a micro-correction at the foot and ankle. If that system is sleepy, the correction is slower and larger - the classic “big flail” that can end in a fall.

Short foot work targets exactly those:

• It strengthens the tiny stabilisers that hold your arch and ankle steady.
  
• It sharpens your sense of pressure under the toes and heel, which feeds into better reactions.
  
• It trains your brain to set the foot in a strong, wide shape before you move.

Calf raises mostly train the big muscles that push you forwards or up. Squats train hips and thighs to lift you out of chairs and climb stairs. Both are excellent, but neither teaches your foot how to talk to the floor. That’s where this “boring” little move earns its place.

Who should be careful – and how to adapt it

Most people over 65 can try a gentle short foot exercise safely. Still, it’s worth a quick sense-check:

• If you have severe foot pain, ulcers, or recent surgery, speak to your GP or physio first.
  
• With diabetes and reduced feeling, start seated and watch your skin for any redness or rubbing.
  
• If you use a walking aid, keep it close by when you progress to standing versions.

Simple adaptations:

• Can’t reach the floor comfortably? Use a small book or firm cushion so your feet are supported.
  
• Struggle to separate toes from arch? Start by just spreading your toes wide, then relax, to wake the area up.
  
• Feel cramp in the sole? Ease off, massage the foot, drink some water, and build up gradually.

The exercise should feel like a low-level effort, not a battle. A mild, warm fatigue in the arch that fades within a few minutes is normal. Sharp pain is not.

Making it part of daily life

The people who notice real changes do not spend an hour a day on this. They tuck it into small, repeatable moments.

• During the adverts while you’re sat down.
  
• Standing at the sink, hands on the worktop.
  
• Waiting for the kettle to boil, holding the back of a chair.

Pick one cue you already do every day - morning tea, evening news - and pair the exercise to that. Ten slow holds per foot at those times add up to hundreds of quality repetitions a month, with barely any extra effort.

Over 6–8 weeks, physios commonly hear the same comments:

“I don’t grab the banister as hard now.”
“I can stand to stir a pan without needing to sit down.”
“Kerbs don’t scare me like they did.”

These are small sentences that quietly mean more independence.

Key points at a glance

Point	Detail	Why it matters
The exercise	“Short foot” / foot doming: gently lifting the arch without curling toes	Trains the tiny muscles and nerves that keep you steady
How often	8–10 holds per foot, once or twice daily, starting seated	Easy to weave into everyday routines without equipment
The payoff	Better balance reactions, steadier ankles, more confident walking	Can reduce falls risk and fear of movement after 65

FAQ:

• Is this really better than squats and calf raises for balance? They work together, not against each other. For many over-65s, starting with foot control makes later squats and calf raises safer and more effective.
• How long before I notice any difference? Many people feel more “aware” of their feet within 2–3 weeks. Clearer changes in balance and confidence tend to appear after 6–8 weeks of regular practice.
• Do I have to be barefoot? Barefoot or in thin socks is ideal so your brain gets more feedback. If you are unsteady, you can wear supportive shoes at first and slowly progress out of them as your control improves.
• Will this help if I already have flat feet or bunions? It won’t reverse those changes, but it often improves comfort and control around them, which can still boost balance. Check with a podiatrist or physio if pain is significant.
• Can I overdo it? Yes - if you push hard you can irritate the plantar fascia or small joints. Keep the effort gentle, stop if you feel pain, and build up slowly rather than chasing a burn.