Protect Yourself From Falling Down From the Ground Up

You step off a curb, shift your weight to avoid a puddle, or get up quickly to move across the room. Your body adjusts instantly—without you thinking about it. That seamless coordination starts in your feet, which alerts your brain. But if those signals get disrupted by pain, injury, or structural problems, balance suffers. And when balance falters, falls follow. 

At Massapequa Podiatry Associates, we help our patients prevent falls by identifying and treating foot and ankle conditions that quietly undermine stability. Understanding how your feet influence balance is the first step toward protecting yourself from preventable injuries.

How Do Your Feet and Brain Work Together to Keep You Upright?

Balance isn't just about standing still. It's a constant conversation between your feet, muscles, joints, inner ear, and brain. Specialized nerve endings in the soles of your feet—called proprioceptors—detect pressure, position, and movement. They tell your brain where your body is in space and whether the ground beneath you is stable or shifting.

Your brain processes this information in conjunction with input from your eyes and inner ear, then sends rapid-fire instructions to the muscles throughout your body to adjust your posture and prevent falls. This system works so efficiently that most people never notice it—until something goes wrong.

When Foot Problems Interfere with Balance Signals

Chronic foot pain, numbness, deformities, or weakness disrupt signals traveling from your feet to your brain. If your brain can't get accurate information about where your feet are or what surface they're on, it can't coordinate the muscle adjustments needed to keep you balanced. Even minor foot issues can create significant instability, especially as our reflexes slow with age.

Which Foot and Ankle Conditions Increase Fall Risk?

Certain problems directly compromise your balance and increase the likelihood of falling. Recognizing these conditions is the first step toward falls prevention.

• Peripheral neuropathy. Nerve damage—often caused by diabetes—reduces sensation in your feet. Without feeling, it's harder to detect uneven ground, weight shifts, or early signs of instability. Many people with neuropathy describe feeling like they're walking on pins and needles or stumbling without knowing why.
• Arthritis in the feet or ankles. Stiffness, swelling, and pain limit range of motion and make it difficult to respond quickly when balance is challenged. Arthritis also changes how weight is distributed across the foot, creating an unsteady gait.
• Hammer toes, bunions, and other structural deformities. These conditions alter foot shape and mechanics, making it harder to maintain a stable base of support. Deformities also cause compensatory movements that throw off alignment and balance throughout the body.
• Plantar fasciitis and heel pain. Chronic foot pain changes the way you walk. Limping or favoring one foot disrupts normal balance patterns and increases fall risk, particularly on stairs or uneven surfaces.
• Weak or unstable ankles. Ankles that roll easily or feel wobbly are an unreliable foundation. Weakness in the muscles and ligaments around the ankle reduces the body's ability to recover from a stumble.
• Poor circulation and swelling. Reduced blood flow to the feet can cause numbness, coldness, and reduced sensation. Swelling changes foot size and fit inside shoes, creating tripping hazards and instability.

Does Footwear Affect Fall Risk?

Absolutely! Shoes don't just protect your feet—they directly influence balance. Poorly fitting or inappropriate footwear is one of the easiest falls prevention strategies. Supportive, well-fitted shoes with non-slip soles provide stability and help feet send accurate stability signals to the brain. Shoes that are too loose, too tight, or lack structure do the opposite. At Massapequa Podiatry Associates, we advise our patients to:  

• Avoid these: Flip-flops, high heels, worn-out sneakers, backless slippers, and shoes with smooth soles. These styles offer little support, reduce proprioceptive feedback, and make it easy to trip or lose footing.
• Choose these: Low-heeled shoes with firm heel counters, cushioned insoles, and good arch support. Look for a snug fit that doesn't pinch, a wide toe box, and rubber soles with tread. Lace-up or Velcro closures keep shoes secure on your feet.

Replacing worn-out shoes is just as important as choosing the right style. Once the tread wears down or the structure breaks down, shoes stop providing the stability your feet need.

What Falls Prevention Strategies Start with Your Feet? Our Top 6 Tips

Addressing foot health is one of the most effective ways to reduce losing your balance. These recommendations from Dr. Corey Fox and Dr. Justin LoBello target the root causes of instability and help you stay steady.

1. Treat foot pain early. Ignoring discomfort leads to compensatory movements that throw off balance. We’ll diagnose the source of pain and help you evaluate the benefits of our advanced treatments.
2. Strengthen foot and ankle muscles. Simple exercises—such as toe curls, heel raises, and ankle circles—build strength and improve proprioception. Stronger feet and ankles respond more quickly when balance is challenged.
3. Check your feet regularly. Look for changes in sensation, new pain, swelling, or skin problems, like calluses and sores. Early detection allows for faster intervention before issues escalate.
4. Manage chronic conditions. Diabetes, arthritis, and circulation problems all affect foot health and balance. Working with your health care providers to control these conditions protects your feet and reduces fall risk.
5. Get medical orthotics if needed. Over-the-counter insoles are only a temporary fix. Our custom orthotics are designed specifically for your foot structure and gait. They correct alignment issues, redistribute pressure, and improve stability.
6. Clear tripping hazards at home. Remove loose rugs, secure electrical cords, improve lighting, and install grab bars in bathrooms. Even healthy feet can't prevent falls caused by environmental dangers.

When Should You Visit Massapequa Podiatry Associates About Balance and Fall Risk?

If you’re concerned about your ability to walk confidently, it's time to seek professional care. Our team examines foot structure, identifies conditions that compromise balance, and creates a treatment plan tailored to your needs.

Start by taking our foot and body self-assessment. Then schedule an evaluation if you experience any of the following:

• Numbness or tingling in your feet
• Chronic foot or ankle pain that changes how you walk
• Frequent stumbling or difficulty maintaining balance
• A recent fall or near-fall that seemed related to foot instability
• Swelling, stiffness, or deformities that limit movement
• Difficulty finding shoes that fit comfortably or provide support

Falls prevention isn't about fear—it's about taking control of the factors within your reach. Your feet provide the foundation of your balance. Keeping them healthy, pain-free, and strong is one of the most powerful ways to protect your independence. Massapequa Podiatry Associates is ready to help you maintain the foot health that keeps you moving confidently through every aspect of your active life.