When we think about staying strong as we age, the larger muscles in the legs often get most of the attention. But ankle strength also plays an important role in walking steadily, adjusting your balance and moving confidently through everyday life.
Your ankles are involved every time you take a step, change direction, climb stairs or move across an uneven surface. For older adults, maintaining strength around the ankle can support walking stability, balance and everyday mobility.
Research available through PubMed has found associations between ankle plantar-flexor strength, dynamic balance and walking speed in older adults.
How Ankle Strength Supports Walking
Walking may feel automatic, but every step requires coordination between your feet, ankles, knees, hips and trunk.
When your foot contacts the ground, the muscles around your ankle help control your position. As you move forwards, your calf and ankle muscles also help push your body into the next step.
Your ankles help with:
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controlling how your foot meets the ground
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pushing forwards while walking
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changing direction
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stepping onto kerbs
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slowing down or stopping
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maintaining stability between steps
If the muscles around the ankles and lower legs become weaker, walking may feel more demanding. You might notice shorter steps, less confidence on uneven ground or more difficulty climbing stairs.
Ankle strength is only one part of walking ability. Hip and leg strength, joint mobility, coordination, vision and sensation also influence how safely we move.
Why Ankle Strength Matters for Balance
Balance is not simply the ability to stand still. Your body constantly makes small adjustments to keep you upright.
The muscles around the feet and ankles contribute to these adjustments when your body moves forwards, backwards or sideways.
This becomes important when walking over grass, stepping around an obstacle, changing direction or moving between different surfaces.
According to Healthdirect Australia, weaker muscles, reduced sensation, joint problems and balance difficulties can all contribute to falls in older people.
Improving ankle strength alone cannot prevent every fall, but lower-body strengthening alongside balance and mobility training can support safer movement.
What Can Cause Ankle Strength to Reduce?
Like other muscles, the muscles around the ankles can become weaker when they are not regularly challenged.
This may happen when someone becomes less active, walks shorter distances or spends more time sitting.
You might notice that you are:
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avoiding stairs
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taking shorter or slower steps
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holding onto furniture more often
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feeling less steady outdoors
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struggling to rise onto your toes
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tiring more quickly while walking
These changes do not always mean there is a problem with the ankle itself. Walking and balance involve many systems working together.
Persistent weakness, pain, swelling, numbness or sudden changes in walking should be discussed with a healthcare professional.
Simple Ways to Work on Ankle Strength
Improving ankle strength for seniors does not always require specialised equipment.
Heel Raises
Stand behind a sturdy chair or bench for support. Slowly lift your heels from the floor, then lower them with control.
Heel raises work the calf and ankle muscles involved in pushing the body forwards during walking.
Toe Raises
Keep your heels on the ground and gently lift the front of your feet and toes before lowering them again.
This works muscles that help control the foot during walking.
Controlled Weight Shifts
With support nearby, slowly shift your weight from one foot towards the other.
This encourages the ankles, legs and trunk to respond as your centre of gravity changes.
Supported Balance Exercises
Standing with your feet in different positions or practising controlled stepping can challenge balance and ankle control.
Exercises should match your ability. If you have significant balance difficulties or have recently fallen, seek professional advice before trying unfamiliar standing exercises.
Ankle Strength Is Part of Whole-Body Strength
Walking depends on the body working as a connected system.
Your ankles help control the feet, while your calves, thighs, hips and trunk all contribute to each step.
That is why a healthy ageing routine should not focus on ankle exercises alone.
The World Health Organization recommends that older adults include muscle-strengthening activities alongside aerobic and balance-focused movement.
Strength work also does not necessarily mean lifting heavy weights. Body-weight movements, resistance bands and lighter resistance can challenge muscles when used appropriately.
We explore this further in Strength Training for Older Adults: Do You Need Heavy Weights to Get Stronger?.
Why Ankle Mobility Matters Too
Strength is important, but the ankle also needs enough mobility to allow smooth movement.
As you walk forwards, the ankle needs to bend enough for your body to move over the foot. If ankle movement becomes restricted, other areas may need to compensate.
Someone may have strong muscles but limited movement, while another person may have good flexibility but less muscular control.
For this reason, ankle mobility and strength often work best together.
Why This Matters in Everyday Life
The benefits of lower-body and ankle strength are often most noticeable during ordinary activities.
Your ankles contribute when you:
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walk around the house
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step onto a kerb
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climb stairs
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move through the garden
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get on and off public transport
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turn while walking
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adjust your balance on uneven ground
Maintaining strength throughout the lower body can help make everyday movement more manageable and support independence as you age.
Building Strength and Balance From Home
For some older adults, travelling to a gym or community class can make staying active more difficult.
At Summit Health Solutions, our Telehealth Group Exercise Program is designed for seniors who want to keep moving from home through live, guided group exercise sessions.
Sessions support strength, balance, mobility and coordination in a welcoming group environment. Participants are encouraged to move at their own pace and adapt exercises to suit their abilities.
The goal is to support the physical skills that contribute to everyday independence.
Keep Your Foundation Strong
Your ankles may be a small part of your body, but they are involved in almost every step you take.
Maintaining ankle strength, alongside leg strength, balance and mobility, can support steadier walking and help you continue moving confidently as you age.
Consistent, appropriately challenging movement gives your muscles a reason to stay strong.
Frequently Asked Questions
1. Why is ankle strength important for older adults?
Ankle strength supports walking, stepping and control of body position. The muscles around the ankle help stabilise the body and contribute to pushing forwards during walking.
2. Can weak ankles affect balance?
Yes. Reduced ankle strength can contribute to balance difficulties, although vision, sensation, coordination, hip and leg strength and other health factors also play a role.
3. What exercises can help strengthen ankles?
Heel raises, toe raises, controlled weight shifts and suitable standing exercises can help work the ankles and lower legs. Exercises should be matched to your ability.
4. Can stronger ankles help prevent falls?
Stronger ankles can support balance and movement control, but falls usually have several contributing factors. A broader approach may include strength and balance exercise, suitable footwear and a safe home environment.
5. How often should older adults work on strength and balance?
Older adults should include muscle-strengthening and balance activities regularly as part of their weekly physical activity, starting at a manageable level and progressing gradually.
