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Every second, an older adult suffers from a fall, with 37 million falls occurring in the U.S. each year. This makes falls the 7th leading cause of death overall and the #1 leading cause of injury–related death among people over 65. Beyond the statistics, falls don't just damage the body. They can also chip away at independence, leaving behind a shadow of doubt that lingers long after the physical harm heals.

It's not all doom and gloom, though, as there's also a bright side of the coin, too. Most falls can be prevented, and one of the best strategies to reduce one's fall risk is to improve balance through targeted exercise. An important 2025 study illustrates this point, as it shows that ankle and foot exercises guided by physical therapists can bolster stability and rewrite the narrative for older adults.

Let's explore why falls are so dangerous, what this research uncovered, and how it can pave the way for stronger, steadier steps.

Why do falls happen and how can they be prevented?

Falls don't always lead to injuries, but when they do, the consequences can be devastating. Nearly one million older adults are hospitalized for a fall–related injury every year, with head trauma and hip fractures being most common. After a fall, many individuals begin to limit their physical activity expenditure due to a fear of falling, which can actually cause muscles to weaken and make future falls more likely. Injuries and decreased mobility can also hinder one's ability to perform daily tasks, often leading to a loss of independence.

At the heart of this issue is balance. Balance is what keeps us upright, but as we age, it tends to become more challenging. A big part of this depends on your ankle and foot muscles. The ability to control these parts of the body affects how steady you are when you stand, walk, or recover from a misstep. Older adults who have problems with balance or gait–how they walk–are significantly more likely to fall, with some having double or triple the risk compared to those with good balance.

The culprits behind this instability? Aging ankles and feet. Research shows that older adults lose up to 30% of their ankle strength and 34% of their flexibility compared to their younger selves. These foundational joints–responsible for keeping us steady on uneven ground or during a quick turn–start to falter, which can eventually make every step a calculated move. Physical therapists have long recognized this vulnerability, as they frequently prescribe exercises that strengthen these critical areas to break the fall cycle and restore confidence.

The preventative power of ankle and foot exercises is supported by several studies

With this in mind, researchers conducted a study called a systematic review and meta–analysis to evaluate the effectiveness of ankle and foot exercises for improving balance and preventing falls. This type of study pooled results from multiple trials to get a clearer picture of the evidence, and the findings were published recently in the journal Physical Therapy. Here's the rundown:

• Who was involved? Sixteen studies with 651 older adults (aged 60 years and up) were reviewed.


• What did they do? Participants followed exercise programs that targeted the ankle and foot with stretching, strengthening, and balance exercises.


• How often? Participants exercised at least three times a week.


• What did the researchers look for? The main outcomes measured included ankle strength and flexibility, balance ability (especially with eyes open and closed), mobility, fear of falling, and actual falls.

They found that these exercises were indeed beneficial for participants. In particular:

• Ankle strength and flexibility both improved


• Static balance improved when people's eyes were open, meaning they could stand more steadily


• There were no significant reductions in fall incidence or fear of falling, but improved strength and balance may have set a foundation for better overall mobility

What does this mean for you?

Physical therapists often incorporate ankle and foot exercises into treatment plans because they are safe, straightforward, and have promising effects on aspects of balance and strength that matter most. Building up these muscles can help older adults:

• Improve their balance and reduce sway


• Feel more confident while standing or walking


• Potentially avoid falls by catching themselves quicker after a stumble

While additional research is needed, it appears that these exercises can serve a key role in fall prevention programs now.

Ready to reduce your risk for falls? Contact us today!

If you or a loved one has concerns about balance or the risk of falling, don't wait for the next slip to happen. Our clinic specializes in tailored physical therapy programs focusing on ankle and foot strengthening, balance training, and mobility improvement to keep you steady on your feet. Reach out now for an assessment and personalized plan that suits your lifestyle and needs.

And for those of you interested in learning more, the full study can be accessed here.