The Missing Link to Staying Active After 50? Foot Strength and Balance Training

Colin O'Banion, DPT
Nov 1, 2025
8 min read

Updated: Nov 3, 2025

A client recently brought in her mom after noticing something subtle but important in how she was moving. The way her mom was walking had changed.

Her steps were shorter, more cautious. She looked down more often, as if scanning the ground for danger. And while nothing was “wrong” in a medical sense, she could see what was happening — a quiet erosion of confidence.

This kind of shift is common, and it doesn’t happen overnight. For many people in their 40s, 50s, and 60s, changes in balance, foot strength, and overall movement stability begin gradually. Maybe your footing feels less certain on trails. Maybe you hesitate stepping off a curb. Or maybe you’ve just started avoiding situations that once felt effortless like taking the stairs for a little extra exercise.

But here’s the thing: these changes are not inevitable. In fact, how we care for our feet and train our balance today has everything to do with how confidently we’ll move tomorrow.

In this post, I’ll explain how foot strength and balance training — especially when done intentionally — can keep you steady, active, and independent as you age. And if you’re here in Boulder, I’ll show you how this kind of work can fit naturally into your lifestyle.

Why Balance and Confidence Decline in Your 40s, 50s, and 60s

Most people don’t notice the early signs of declining balance until they’re already adjusting how they move. Maybe it’s a slight hesitation on uneven ground. Maybe it’s reaching for a railing that used to feel unnecessary. Often, these changes aren’t dramatic — they’re subtle shifts that accumulate over time.

As we move through our 40s, 50s, and 60s, a few predictable things begin to happen:

Sensory feedback from the feet becomes less precise. The nerves that send signals from the soles of the feet to the brain may not respond as quickly or clearly, which means the body has to work harder to stay balanced.
Stabilizing muscles weaken if not actively trained. This includes not just the feet and ankles, but the deep stabilizers in the hips and core that help us adjust to changing surfaces or sudden shifts.
We start avoiding movement challenges without realizing it. Elevators instead of stairs. Treadmills instead of trails. Smooth flooring instead of varied terrain. Over time, this reduces the nervous system’s ability to adapt.
Confidence in movement begins to fade. This isn’t just physical — it’s emotional. When someone feels unsteady, they often withdraw from activities they used to enjoy. The world shrinks a little, and the hesitation starts to compound.

These changes are common, but they’re not inevitable. The good news is that balance — just like strength or mobility — is highly trainable at any age. And it starts with reconnecting to your foundation: your feet.

Foot Health: The Overlooked Foundation of Stability and Confidence

When we think about balance, most people jump straight to core strength or reaction time. But what often gets overlooked is the very foundation: the feet.

Your feet are are rich with sensory receptors that constantly send feedback to the brain — helping you stay upright, respond to uneven ground, and move with confidence. If this system weakens, everything above it has to compensate.

Here’s why foot health matters more than most people realize:

The feet are your first line of communication with the ground. They tell the body how to shift, brace, or adjust — often in a split second.
Shoes and modern surfaces dull this connection. Supportive footwear and flat, predictable environments reduce the need for your feet to do their job. Over time, this leads to weakness and reduced proprioception.
Strong, mobile feet set the stage for everything above. If your foot mechanics are off, it can throw off ankle, knee, hip, and even spinal alignment — affecting balance, gait, and overall movement confidence. Misalignment in the toes or arch, like what happens with bunions, can throw off the body’s entire movement strategy.
Foot strength is rarely trained on purpose. Most exercise programs overlook it entirely, even though it plays a critical role in injury prevention and long-term independence.

Rebuilding this connection doesn’t have to be complicated. But it does need to be intentional. And for many people, it’s the missing link in the balance and movement equation.

Even Active Boulder Adults Struggle With Balance — Here’s Why

Living in Boulder means being surrounded by people who hike, ski, bike, and hit the gym well into their 50s, 60s, and beyond. But being active doesn’t always mean being stable.

In fact, some of the most active clients I see are also the ones dealing with early signs of instability, foot pain, or balance issues. Not because they’re unfit — but because even a strong body can become disconnected from its foundation.

Here’s why this happens:

High-level activity doesn’t always include foundational training. You can ride 100 miles or run a marathon and still have undertrained feet and balance systems.
Repetitive movement on predictable surfaces (like paved paths or gym floors) limits the nervous system’s adaptability — especially when footwear does all the stabilizing.
The fitter you are, the more you compensate. Strong quads and glutes can mask weak feet or poor joint mechanics for years — until the system breaks down.
No one teaches movement variability as a skill. It’s not just about being strong. It’s about your ability to adapt to change — terrain, direction, speed, or loss of visual input.

In a town like Boulder, where people value advanced fitness and performance, the missing link is often the small, foundational work — the kind that builds resilience for the long run.

Common Mistakes That Weaken Feet and Undermine Confidence

Most people don’t lose balance or foot strength overnight. It happens gradually — often as a result of habits that seem totally normal or even healthy. But over time, these patterns can weaken the very systems that keep us grounded, steady, and confident.

Here are some of the most common issues I see in clients:

Wearing cushioned, supportive shoes all day, every day These shoes feel comfortable, but they reduce the amount of work your foot muscles and nervous system need to do. The more the shoe does, the less your foot learns. These shoes can also contribute to long-term structural issues like bunions by limiting foot mobility and natural toe splay. Read more about bunion-related foot pain here.
Avoiding barefoot time completely Going barefoot is one of the best ways to stimulate foot strength, flexibility, and sensory awareness. Without it, your system starts to dull.
Exercising only on flat, predictable surfaces Gym floors, sidewalks, and treadmills don’t prepare your body for the complexity of real-world terrain. And without challenge, adaptability fades.
Relying solely on machines for strength and cardio Machines control movement direction and speed — which means your stabilizing muscles don’t have to work as hard. Over time, that leads to decreased balance.
Never directly training foot strength or balance. Most fitness routines overlook the feet entirely. But without targeted work, even strong, active people can lose connection to the ground.

These mistakes are easy to fix — but they require a shift in awareness. And once you start giving your feet and balance system more attention, you’ll likely be surprised by how much more confident your movement feels.

How I Help Patients Rebuild Foot Strength and Balance — At Any Age

By the time most clients come to see me, they’ve already noticed something is off — maybe they’ve had a near fall, developed nagging foot or ankle pain, or just don’t feel as confident on uneven ground.

The good news is, it’s never too late to improve how you move. And it doesn’t require a rigid training plan. What it does require is a thoughtful, whole-body approach.

Here’s how I help clients in their 40s, 50s, 60s, and beyond rebuild foot strength and balance:

It starts with a full-body movement and assessment We look at how your feet move, how your body responds to balance challenges, and where you may be compensating without realizing it.
We build foot strength and control intentionally Through progressive exercises, working barefoot, and light terrain work, we retrain your feet to move, stabilize, and support you with more confidence.
We integrate this work into your real life Whether you’re hiking, walking your dog, or just standing at the sink washing dishes — balance and foot strength can be woven into your routine in simple, powerful ways.

The goal isn’t just to fix a pain point. It’s to build a more resilient, adaptable system that lets you move through your day with ease — now and in the years ahead.

Simple Foot and Balance Habits That Protect You As You Age

You don’t need to overhaul your routine or train like an athlete to protect your balance and foot health. In fact, small, consistent habits are often more powerful than occasional big efforts — especially when it comes to building long-term resilience.

Here are a few ways to get started:

Go barefoot for 15–30 minutes a day Safely walking barefoot around your home or yard wakes up the sensory receptors in your feet and encourages natural movement patterns.
Practice standing on one foot Try brushing your teeth or doing dishes while balancing on one leg. This challenges your stabilizers and improves proprioception.
Roll out the bottoms of your feet Use a lacrosse ball or mobility tool to release tension and reintroduce sensory input — especially if your feet feel stiff or dull.
Walk on natural surfaces when you can Trails, grass, sand, and uneven ground challenge your feet and nervous system in ways that pavement and treadmills can’t.
Rethink your footwear Swap overly cushioned shoes for thin-soled, low-drop sneakers that let your feet do more of the work. Brands like Vivobarefoot, Lems (a local Boulder, CO brand!) Xero, and Feelgrounds are all options to explore. Around the house, slippers like Glerups with leather soles or soft moccasins can provide just enough protection without dulling foot engagement. I wear my leather-soled Glerups both indoors and outdoors.
Use toe spacers or do toe mobility exercises This helps undo the compression from narrow shoes and improves alignment and foot function. Remember YogaToes?
Incorporate slow, mindful movement Practices like tai chi, yoga, or even slow bodyweight squats can reengage balance systems while improving strength and control.

These practices may seem small, but over time, they create a body — and a brain — that knows how to respond, adapt, and stay confident on its feet.

Don’t Wait: Strengthen Your Foundation Before Instability Sets In

One of the most common things I hear from clients is, “I wish I’d started working on this sooner.”

Start taking your foot health and balance seriously, especially if you're in your 40's and 50's. In fact, the earlier you begin — even with small steps — the more you can preserve the strength, stability, and confidence that let you stay active on your own terms.

If you're in Boulder and you're starting to notice early signs of imbalance, stiffness, or foot fatigue — or if you just want to stay ahead of the curve — I offer one-on-one assessments that go beyond the basics. Together, we can create a personalized plan to help you move with more confidence now, and for years to come.

Boulder physical therapist treating foot pain and weakness. — Your feet are your foundation. If this system weakens, everything above it has to compensate and balance.

How to Connect with Me:

Colin O’Banion, Doctor of Physical Therapy

Colin is a licensed Physical Therapist and founder of Colin O’Banion Physical Therapy in Boulder, Colorado. With 20 years of experience, he specializes in solving complex and chronic pain cases through a root-cause, integrative approach. Colin combines advanced manual therapy, shockwave therapy, dry needling, and movement re-education to help clients return to the activities they love. His one-on-one practice is dedicated to clients seeking lasting solutions when traditional PT has fallen short.