Toe Strength Matters
- Jan Frampton
- Sep 6
- 2 min read
When it comes to aging well, we often focus on big-picture items: muscle strength, balance and mobility. It is important to know that there is a surprisingly small, and often overlooked part of the body that plays a crucial role in all of them: your toes.
The Role of Your Toes
Toes help us balance, push off while walking or running, and stabilize the foot. Yet many people—especially as they age—lose strength and mobility in their toes, increasing their risk of falls and injuries.
According to Dr. Courtney Conley, a leading foot and gait specialist, and the founder of Gait Happens,
“Toe weakness is the single biggest predictor of falls when we age.”
This insight underscores just how important it is to keep the feet—and especially the toes—strong and mobile throughout life. Treat your feet like any other part of your body that needs strength and mobility, including time spent barefoot or in minimal footwear to help activate and strengthen the small stabilizing muscles of the foot—including the toes.
Why Do We Lose Toe Strength?
Toe weakness tends to creep in for a few reasons:
Years of wearing tight or restrictive shoes, which limit natural movement
A sedentary lifestyle, which reduces foot muscle use
Lack of barefoot or minimal footwear use, which dulls the connection between foot and brain
Neurological decline or chronic conditions like diabetes or arthritis
Over time, this results in reduced stability, slower reaction times, and greater fall risk—especially in older adults.
Toe Strength = Fall Prevention
Let’s connect the dots:
Weak Toes -> Poor Balance -> Increased Fall Risk -> Loss of Independence
The good news? Toe strength is trainable at any age. Studies show that simple foot and toe exercises improve balance and reduce fall risk, especially when done consistently over time.
Easy Ways to Build Toe Strength
Toe Spreading – Practice spreading your toes apart and lifting them off the ground.
Towel Scrunches – Place a towel on the floor and pick it up using your toes.
Toe Yoga – Try lifting just your big toe while keeping the others down, and vice versa.
Barefoot Walking – Spend time barefoot (or in minimal footwear) on safe, textured surfaces to engage your feet naturally.
Short Foot Exercise – Contract the arch by pulling the ball of the foot toward the heel without curling your toes.
Our toes may be small, but building and maintaining foot and toe strength can reduce your risk of falling and is essential if you want to Stay Active for Life!
For more information, I highly recommend listening & watching Peter Attia’s The Drive Podcast with Dr. Courtney Conley, where they discuss how toe strength, foot posture, and ankle mobility form the foundation of nearly all movement.
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