The five-minute foot exercise podiatrists wish every retiree would do daily to prevent falls

The first wobble often arrives in a quiet place. You stand up from the sofa, pad towards the kitchen, and your ankle does a small, alarming flutter. The floor feels a touch further away than it used to. You catch yourself, carry on, tell no one. “Getting older,” you think, as if that explains everything.

Podiatrists see the next chapter of that story every week: twisted ankles, mystery bruises, a broken wrist from a nothing step off a curb. When they rewind the tape, the same culprits show up again and again-weak foot muscles, stiff toes, and balance that’s quietly slipped away. The fix is quieter than grab rails and emergency pendants. It lives under your socks.

There is a simple, five‑minute routine that works like a wake‑up call for your feet. You can do it sitting in your favourite chair, with a newspaper or the radio on. No gym kit, no gadgets, no floor exercises. Just toes, ankles, and a bit of attention. Done most days, it changes the way the whole body meets the ground.

Why feet decide if you fall or stay upright

We talk a lot about strong legs and careful lighting. Less about the bit that actually touches the floor. Each foot holds 26 bones, a web of small muscles, and nerves that constantly report back to your brain about pressure and tilt. When those muscles weaken and the joints stiffen, your balance becomes guesswork.

Think about walking on gravel in thin shoes. You tread carefully, toes tense, ankles working hard to keep you steady. Now imagine trying that with half‑asleep feet. That’s what aging, reduced activity, and years of stiff shoes can create: soles that don’t quite feel the ground and ankles that don’t react quite fast enough when a pavement tilts or a rug curls.

Research into falls in older adults keeps circling the same point. Loss of strength in the small foot muscles and reduced ankle flexibility are strong predictors of trips and stumbles. You can have powerful thighs and still go over if your toes don’t grip or your heel doesn’t lift quickly enough. The good news is those tiny muscles respond surprisingly fast when you give them a daily job.

The five-minute “tea‑break” routine podiatrists quietly swear by

Picture this as a ritual, not a workout. Put the kettle on, sit in a firm chair, bare or socked feet flat on the floor. You’ll move from toes to arches to ankles, both sides, in about the time it takes the tea to brew. It’s not glamorous. It is, however, exactly what many podiatrists wish their retired patients would do every day.

The sequence has three parts:

1. Toe scrunches (the towel trick)
   
2. Arch lifts (the short‑foot move)
   
3. Ankle alphabets (the balance rewiring)
   

Each one asks your feet to do something shoes have been doing for them for decades. The routine doesn’t look like much from the outside. Inside your feet, it’s a small revolution.

1. Toe scrunches: teaching your toes to earn their keep

Slide a thin towel or tea cloth onto the floor under one foot. Keeping your heel down, slowly scrunch the towel towards you using only your toes. Imagine you’re trying to drag it under the chair. Release, stretch the toes long, and repeat for 8–10 scrunches on each foot.

You’ll feel a gentle working burn under the ball of the foot and into the arch. That’s good. Those are the tiny flexor muscles that stabilise you when you step off a kerb or catch a foot on a mat. Stronger toes mean a better “grab” on the ground when you wobble.

A couple of traps to avoid: don’t let the whole leg do the job-your heel stays rooted, your knee stays fairly still. And skip speed. Slow, clear movements teach your brain that your toes exist and matter.

2. Arch lifts: the quiet powerhouse under your instep

Keep both feet flat, hip‑width apart. Without curling your toes, gently try to lift the arch of one foot, as if drawing the inner edge of the foot slightly up towards the ankle. The heel and the ball of the foot stay on the floor. Hold for 3–5 seconds, then relax. Aim for 8–10 lifts per side.

The first time, nothing may seem to happen. That’s normal. This “short‑foot” action is subtle and many people have never been asked to find it. Think of gently pulling the base of your big toe towards your heel, inside the foot, without scrunching the toes.

This move trains the deep stabilisers that stop the ankle rolling and support the knee and hip above. It also improves the way you share weight across the sole, which matters when you step onto uneven ground. If you get cramp, back off, stretch the toes out, and try a smaller lift.

3. Ankle alphabets: balance training in disguise

Now sit back slightly, leg outstretched with the heel resting on the floor or hovering just above. Using your big toe as a “pen”, slowly trace the letters of the alphabet in the air. Upper or lower case, your choice. Swap sides and repeat.

This simple motion takes the ankle through circles, diagonals, and gentle twists. It oils the joint, improves blood flow, and challenges the nerves that tell your brain where your foot is in space. Those nerves are the ones that save you when you unexpectedly step on a book, a pet toy, or a raised paving stone.

Don’t rush to the end of the alphabet. Clear letters, small or large, beat wild scribbles. If the whole alphabet feels like too much at first, stop at M, rest, and carry on next time. Let’s be honest: nobody writes the perfect ankle alphabet on day one.

How to fit it in so it actually happens

Falls prevention advice often fails because it asks you to change your life. This routine slips into the life you already have. Tie it to something you do every day: morning tea, the lunchtime news, the 6pm weather forecast. Five focused minutes, then done.

Make it friendly, not stern. Keep a small towel folded near your chair or by the bed so you don’t have to hunt. Tick the three parts off in the same order each time so it becomes automatic. Some people like to keep a short note on the fridge: “Toes – Arches – Alphabet”.

If you live with someone, do it together and compare whose alphabet looks most wobbly that day. A little shared joking beats solitary willpower. The goal is repeatable, not heroic. Think toothbrush, not gym session.

Small gains, big falls avoided

You probably won’t feel dramatic changes after a week. What usually shows up first is a sense that you “trust your feet” a bit more. Kerbs feel less intimidating. You notice you’re not grabbing the banister quite as often. Slippers stay on properly because your toes actually hold them.

Podiatrists hear quiet victories: “I caught myself when the dog pulled on the lead,” or “The step into the bath isn’t scary now.” Strength and mobility in the feet also ripple upwards-calf cramps ease, knees feel a little less achy after a walk, standing to cook is less tiring.

The real win is the fall that doesn’t happen. No one can measure that directly, but studies on foot and ankle strengthening in older adults show fewer stumbles, faster reactions, and better confidence on the move. Each five‑minute ritual is a small deposit in that account.

Key point	Detail	Why it matters
Wake up the toes	Towel scrunches + toe awareness	Better grip on the ground when you wobble
Support the arches	Subtle “short‑foot” lifts	Stronger foot base, less ankle roll
Mobilise the ankles	Air‑drawn alphabet	Quicker reactions on uneven surfaces

FAQ:

• Do I need to see a podiatrist before starting this routine? If you have diabetes, severe arthritis, nerve problems, or a history of major foot surgery, it’s wise to check in first. For most healthy retirees, these gentle moves are safe to try, easing in and stopping if they hurt.
• How hard should the exercises feel? You’re aiming for light to moderate effort in the feet and ankles, not pain. A mild working ache or slight fatigue is fine. Sharp pain, burning, or cramp that doesn’t settle after a stretch means you should ease off or seek advice.
• Will this replace balance classes or walking? No. Think of it as foundation work that makes walking, tai chi, or strength classes safer and more effective. Moving regularly through the day still matters for heart, lungs, and mood.
• How long before I notice a difference? Many people report small changes in two to four weeks-better awareness of where their feet are, fewer stumbles, more stable steps. Structural strength gains build over a few months of regular practice.
• What if I can’t reach the floor easily or have limited mobility? You can start with just the ankle alphabet, leg supported on a footstool, and gentle toe spreads inside your socks. As comfort improves, add towel scrunches using a higher surface or a thicker cloth for easier reach.