This article is a transcribed, edited summary of a video Bob and Brad recorded in June of 2024. For the original video, go to https://youtu.be/BLJZ-lU1QJg
Mike: Did you know that falls affect one in three people, and commonly foot problems are what's causing them?
Brad: So today we're going to discuss the two major culprits of problems that cause these falls. Not only are we going to discuss what the culprits are, but we're also going to show you what the remedies are and how to fix them. But, the study, let's talk about where we got this information.
Mike: So, a research study of 187 adults aged 62 to 90 found that two problems stood out and caused individuals to fall. Now, the first common problem they found with most of the participants was that they actually had weak calf muscles, which led to falls.
Brad: And the second problem, this is a little surprising to me, is weakness of the great toe or your big toe's ability to pull up or extend is weak. Now that's something we need to look into.
Mike: So, we're going to show you how to strengthen your calves first, and then we're gonig to show you how much great toe extension you need, and how to stretch it.
Brad: Great toe, big toe, same thing.
Mike: So, we're going to first strengthen the calf muscles. We're going to start with the gastrocnemius muscle, and then we'll get into the soleus muscle later. We're going to go from beginner to more advanced, depending on your beginner's level. So to start, we're going to either hold onto something, you can do some railings or a wall. Brad can show as well. We're going to start with both legs at the same time, and just go up on your toes as high as you comfortably can, and then back down. Try to do a nice, controlled motion. Don't just do little up and downs. Try to progress to 20 reps over time. If you can only do five to start, that's fine. Do five, take a break, do another five. Try to get to 20 total.
Brad: Wait right there, though, Mike. Do one more. As Mike talks about good control up and slowly down, we're talking about the gastrocs. Now, if we move this leg forward while you're up on your toe, this clearly demonstrates the gastroc muscle, it's up here.
Brad: Then the soleus muscle, which is deep and in there, we're also going to show you how to address that so you get a complete exercise for the calf muscles.
Mike: So, if this becomes easy, a way to progress it is, again, to go up with both legs, but just one leg goes down slowly and controlled. Try to take roughly three seconds or so, up with both, down slow. This is called concentric motion when going up and eccentric when going down. So we're going to go up with concentric, and slow on one leg down. Now make sure to do both legs. So if you do 20 on one leg, take a break, and then try to eventually do 20 on the other leg.
Brad: Right. Eccentric strengthening time after time has been shown to be the best way to strengthen a muscle over time. So, it's important to this. Alright, now we'll go to the soleus muscle and how to strengthen it. Now, with both of these exercises, I recommend that you have shoes on as opposed to doing them stockingfoot or barefoot. It just seems to give a better exercise. So, wall, you're going to use this for your balance, and now we're going to bend the knees to about 90 degrees. I would say probably a little less, but right about there. What that does is it takes out that gastroc muscle, and it's going to focus on that muscle right where my blue socks are, that deep soleus, and now I'm going to go up and down. It feels kinda weird actually, but it does definitely change the mechanics of it, and works that soleus. Work up to 20, when you can get done with that, then again up with both, lift, and down the eccentric, and do that. I'm not going to bore you with it right now, but make sure you do it at home.
Brad: Do it on both legs. You can start at 10, and build your way up to 20. Then you have the complete calf muscles exercised and strengthened. If you get sore the next day, take a day off and wait till the next day, because that could very well happen.
Mike: It eliminates the gastroc and works on the soleus.
Brad: So, the second point in this study is a lack of great toe extension. Now, if you're looking at the great toe or big toe, extension is when it goes up. Typically, 60 degrees is the average for great toe extension. This is important for walking because it allows foot clearance. If it were to be down or stuck more, you are more likely to trip, and you could fall.
Brad: So you don't have to have toe socks like Mike has, although they're very cute. Look at my toe, I've got plenty of great toe extension. If I were only part way, that would be a problem versus my full range of motion. This is at least 60 degrees. Then we need to actually work on stretching that toe. You can grab it with your finger and pull. We're going to show you a couple of other ways as well, so you don't have to touch your feet.
Mike: You can do this in a seated position if you feel uncomfortable as well.
Brad: There you go. Again, the other ones, I think, are a little more practical. Okay, now this next toe extension stretch you'll do in standing, so it's more functional. And if you have a really tight toe, you may start with a towel roll. So you simply roll it up, get it kind of tight, put it down, and then Mike will demonstrate how you can stretch it.
Mike: So just place your toes on the towel, and then as you put pressure down, it's going to bring your toes into extension. If you see my other foot, it's flat or neutral. You can see my great toe is starting to go into extension. The more I lean forward onto the towel, the more stretch I'm going to start feeling. So, that's a good way to stretch the great toe. I'm just holding onto something for support. If you happen to feel unsteady, you can do it at a countertop or whatever at home. But it's just a good way to get some nice toe extension.
Brad: Now, after you get through that and you want a more aggressive stretch, you may not even need to do that. I'm going to actually show you with my socks off so you can see it better. And this is more aggressive if you do it without a shoe. You could have socks on. You simply go against the wall like I am, and I want to get this down flat, the ball of my toe, and now I'm feeling a very good stretch.
Brad: It's aggressive. You can tell by the color of the skin that it's getting stretched. I'm not going to hold it here real long because I'm going to get sore toes if I do. And I'm going to come off and relax it, and then give it a few seconds, 30 seconds, whatever you need, and do it again. The more at an angle to isolate that big toe is up to you. If you go straight on, I'm actually getting the rest of my toes. It all depends on your individual situation. So, use good judgment, don't overdo it right away. Take your time with it, especially if those toes are really tight. So work with these exercises. According to this research, it has good results, and it's not that hard to do. We also have another video.
Mike: Yes. If you are having trouble with falls, we have a video, " 7 Creative Ways to Get Off The Floor!"
Brad: That's right. Very good video. Good and informative as usual. Let's carry on. I'm getting old.
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