Simple Balance Exercises to
Prevent Falls and Improve Stability

Whether you’re navigating icy winter sidewalks, recovering from an ankle injury, or simply noticing you’re not as steady on your feet as you used to be, balance issues can be concerning. The good news? Incorporating targeted exercises into your routine can significantly improve your stability and reduce your risk of falls.

Strengthening key muscles in your feet and ankles, while improving proprioception (your brain’s awareness of where your body is in space), can give you the confidence and stability you need. Nampa chiropractor, Dr. Zachary Reidinger shares four simple exercises that, when practiced regularly, will help improve your balance and strengthen the muscles that keep you steady.

1. Tibialis Anterior Wall Raises

One of the most effective ways to improve ankle stability is by strengthening your tibialis anterior—the muscle on the front of your calf. Dr. Zach explains, “People that are prone to twisting their ankle, this muscle holds that part of the foot up and pulls it in that direction.”

To perform the tibialis anterior wall raise:

• Find a wall and lean your back against it for support.
• Lift your toes off the floor while keeping your heels planted.
• You should feel the muscles on the front of your calf contract.
• Hold briefly, then lower back down.
• Start with 10-20 reps for 2-3 sets.
• Perform 3-4 times per week, gradually increasing intensity.

This exercise builds strength in your ankles, helping prevent ankle sprains and giving you more stability during daily activities.

2. Toe Isolation Exercises

Your toes play a crucial role in balance by helping your brain understand what’s happening beneath your feet. These three exercises improve proprioception and strengthen the intrinsic muscles of your feet.

Big Toe Lifts:

• Press down your four smaller toes firmly.
• Lift only your big toe while keeping the others down.
• Perform 10 reps.

Small Toe Lifts:

• Hold down your big toe.
• Lift only your four smaller toes.
• Perform 10 reps.

Toe Spreading:

• Spread all your toes as wide as possible.
• Hold briefly, then relax.
• Perform 10 reps.

Dr. Zach notes, “If you have good communication from your brain to your toes and they’re activated well, now you can feel proprioception—you understand where your body is in space.”

3. Arch Strengthening Exercise

Many people rely on orthotics for arch support, but Dr. Zach, who has advanced extremity training, has found that actually strengthening the arch muscles is more effective. “Whether you’re barefoot, whether you’re walking in boots, whether you’re walking in different shoes, your arches are supported because they’re actually being held up by the muscles.”

To perform the arch curl:

• While standing or sitting, focus on the inside of your foot.
• Try to bring the ball of your big toe (the big knuckle) toward your heel.
• This creates a curling motion that engages your medial longitudinal arch.
• Hold for a few seconds, then release.
• Perform 10-15 reps per foot.

This exercise builds up the muscles that naturally support your arch, reducing the need for external support.

4. Wear Barefoot Shoes

While not an exercise per se, switching to barefoot shoes can dramatically improve your balance. Dr. Zach recommends shoes with a wide toe box, like Hobie Bears or Whittens (available on Amazon for $30-$50).

“The reason that’s helpful is when you walk with these, instead of that shoe stopping me from going over to the side, I have to engage the floor and grab with my pinky toe or use my big toe to roll off. It strengthens your feet so that your brain knows what it’s actually touching.”

The wide base allows your toes to spread naturally and engage with the ground, improving proprioception and building foot strength with every step.

Simple Balance Exercises to Prevent Falls and Improve Stability | (208) 900-9449