From the Ground Up: Why Your Feet Are the Heroes of Balance, Recovery, and Fall Prevention

Let 's be real: our feet are the real unsung heroes. They haul us around all day, keep us steady on our

feet (literally!), and support every single stride we take. But when they start to ache or feel a bit

wonky, the ripple effect can be massive. Suddenly, that twinge in your foot is showing up as a niggle

in your knee, a stiffness in your hip, or even that annoying back pain.

If your feet don't feel aligned, your whole body has to compensate - and that's when those aches

and pains really start to creep in.

The Wake-Up Call: Feeling Unsteady on Your Feet

It's a fact you can't ignore: around one in three UK adults over 65 will have a fall each year. Falls are

a huge cause of injury, a leading factor in loss of independence, and, honestly, a massive confidence

killer as we age. Feeling unsteady on your feet is a valid concern, and it’s often linked to things like:

• Muscle weakness (especially in the lower body and core).

• Poor postural alignment.

• A gradual decline in balance and coordination.

The good news? It’s not inevitable! There are simple, proactive steps you can take to keep your feet

feeling stable and your confidence high.

Three Simple Steps to Keep You On Your A-Game

Want to future-proof your movement? It’s easier than you think!

1. Keep it Moving: Don't let yourself seize up! Regular movement, like a daily walk or gentle

strength work, keeps your muscles and joints happy, strong, and flexible.

2. Sort Your Soles: Honestly, footwear makes such a difference. Bin those worn-out slippers

and invest in supportive, well-fitting shoes. They're your foundation, so treat them right!

3. Level Up Your Balance: Sneak in little balance challenges throughout your day. Try standing

on one leg while you're queuing for a coffee, or holding onto a chair while you lift one foot

off the floor.

Enter Pilates: The Ultimate Ground-Up Solution

This is where Pilates shines. It’s absolutely huge right now, and for good reason!

Pilates is the ultimate low-impact, friendly workout that builds strength, fixes your posture, and

seriously boosts your balance - and it all starts from the ground up.

By zeroing in on those tiny, deep stabilising muscles (especially in your feet, ankles, legs, and core),

Pilates provides the gentle, yet powerful, solution to keep you steady. It helps you:

• Bounce back from many musculoskeletal (MSK) issues, working brilliantly alongside

treatment from your chiropodist or podiatrist.

• Feel steadier and more secure on your feet.

• Massively reduce your risk of tripping or falling by improving your body awareness.

Working with a qualified instructor with a tailored plan designed around your goals or joining a

class can help you move more freely and build lasting confidence.

Because when your feet feel strong, supported, and stable, honestly, every single step just feels easier.

Written by Lucy Tichivangana, Pilates and Yoga Instructor @Luce Movement & Wellness

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