There are many things that you can do to make sure that you continue walking well. If you would like a more in-depth tutorial, then please feel free to download my book, A Better You in Laret Life, here for free: https://www.molyfit.co.uk/move-yourself-to-better-health/

For this article, I will concentrate on the three most common issues that I see in my working week.

1. Tight calves
2. Weak tibialis anterior
3. Loss of sensation in the feet

Before we start, let’s have a look at the muscles of the lower leg.

Tight calf muscles

One of the key muscles is the gastrocnemius, which is located at the back of your lower leg. This muscle is one of the major contributors to the movement of your foot and ankle, playing a significant role in walking and running. When you take a step, the gastrocnemius muscle contracts, helping to push your foot off the ground and propel your body forward. It also supports the calf in maintaining balance and stability during movement. When these muscles are tight, it reduces your ankle flexion and can make your walking feel and look wooden.  To stop this from occurring, all you need to do is a 20-second stretch at the end of your walk as you have just worked your calf muscle, shortening the muscle fibres, you now need to stretch them out to lengthen them again.

• Using the wall for support, place both palms onto the wall and stand with your feet hip distance apart.
• Take a step back with one leg, as far as it can go with your heel pressed firmly into the floor.
• Lean forward into the thigh of your other leg. Make sure both feet are facing straight forward and keep your back heel glued to the floor.
• Hold the stretch for 20 seconds. Repeat with the other leg.

Weak tibialis anterior

The tibialis anterior is another key muscle in your lower leg, responsible for dorsiflexion of the foot, which means pulling your toes upward toward your shin. Strengthening this muscle is vital for ensuring you keep picking up your feet while walking, thereby preventing trips and falls. Here are some effective exercises to target the tibialis anterior:

Toe Raises

• Stand with your feet flat on the ground, hip-width apart.
• Lift your toes upwards without moving your heels, holding the position for a few seconds.
• Slowly lower your toes back to the ground.
• Repeat this exercise for 15-20 repetitions.

Resistance Band Dorsiflexion

• Sit on the floor with your legs extended straight out in front of you.
• Wrap a resistance band around your foot and hold the ends with your hands.
• Pull the band towards you while flexing your foot upwards, aiming to bring your toes toward your shin.
• Hold the position for a few seconds before slowly releasing.
• Perform 15-20 repetitions for each foot.

Heel Walks

• Stand upright and lift your toes off the ground so you are standing on your heels.
• Walk forward on your heels for about 10-15 meters.
• Rest and repeat for 3-4 sets.

Incorporating these exercises into your routine will help strengthen your tibialis anterior, improving your foot lift and overall balance during movement.

Loss of sensation in the feet

As we age, it is possible to lose up to 50% of sensation in the feet, making it essential to incorporate barefoot exercises into your fitness routine. Practicing these exercises can help improve your foot strength and proprioception, ultimately enhancing your stability and reducing the risk of falls. Barefoot training can be anything from walking about in your home to a little exercise routine without footwear. A simple example is:

Barefoot Toe Taps

Sit comfortably in a chair with your feet flat on the ground.

Lift your toes while keeping your heels on the floor, and then tap your toes back down.

Repeat this for 1-2 minutes, ensuring you maintain a steady pace.

This exercise helps to improve the strength and coordination of the muscles in your feet and ankles, enhancing your overall foot function and stability.