Getting ready for beach walks and uneven ground this summer with better balance and ankle strength
Summer is a good time to get outside, but beach walks and uneven ground can be harder on the feet and ankles than they look. Soft sand, sloped paths, rocks, roots, and loose gravel all ask for better strength and stability from your lower legs. If you have noticed wobbliness, ankle stiffness, or a few near-misses, there’s a tendency to become fearful and begin to avoid activities that you love. The good news is: balance can be improved, often quickly, with a few simple exercises and strategies.
Why Balance Becomes Challenging Over Time
Your feet and ankles are amazing pieces of engineering. They help propel us forward, control balance, absorb force, and adjust quickly when the ground changes. Uneven surfaces require more flexibility through the ankles and feet, and faster reactions to keep you upright. There are several reasons why you might find your balance less steady as you age:
- Previous ankle sprains (damage to the receptors than sense where your feet are underneath your centre of gravity)
- Tight calves or limited ankle mobility
- Weakness in the deep (intrinsic) muscles that support the foot and ankle
- Slower reaction times
- Poor-fitting footwear that does not give enough mobility or support for the terrain
- Injuries, arthritis, or bunions that limit movement of your toes
- Reduced sensation secondary to poor circulation, nerve injuries, diabetic neuropathies, etc.
- Periods of reduced activity (such as during winter) followed by a sudden increase in walking without building up endurance and tolerance.
When to Seek Professional Help
Consider booking if you notice ankle instability, repeated rolling of the ankle, pain that keeps returning, or falls or “near-misses” when on sand, trails, docks, or rough paths. It is also a good idea to seek help if you hesitate on uneven ground, avoid certain activities, or feel less confident carrying out daily tasks, even if pain is mild or not present.
Physiotherapy can assess how your ankles, feet, knees, hips, and balance system are working together. A physiotherapist may look at your walking pattern, single-leg control, ankle and foot motion, and strength on both sides.
The solution may include hands-on treatment for stiffness, movement advice, exercises to stretch and/or strengthen your ankles and feet, and a plan to improve balance. In some cases, supports such as taping, footwear advice, or toe spacers may be beneficial.
Things You Can Do On Your Own
- Balance practice: “if you don’t use it, you lose it” is true for balance. Place yourself in a safe location (standing next to something sturdy in case you need support). Practice standing with your feet close together, touching if possible. If that’s easy, slowly turn your head side-to-side to look over each shoulder. If that’s easy, close your eyes. You might be surprised how challenging it is!
- Advanced Balance practice: Exactly as above, but while standing on one foot.
- Build strength: heel raises, squats, and lunges all help build strength and balance.
- Stretch: stretching your ankles, calves, shins, and especially your toes can help regain the mobility needed for walking on rough, uneven terrain.
Conclusion
Beach walks and uneven ground are easier when your ankles and feet are strong, mobile, and ready to react to changing surfaces. Physiotherapy can help identify what is contributing to the problem and guide a practical plan for steadier movement this summer.
Remember, early help can prevent a minor issue from becoming harder to manage. Take care of your feet now so they support you through all the activities you enjoy so much ❤️