After 60: not jogging, not crunches – the three ankle moves physiotherapists say keep you steadier on stairs

Thomas Wilkins • December 11, 2025 16:11

The quiet muscles that decide whether stairs feel safe

Most advice about “staying fit after 60” shouts the same things: walk more, jog a bit, try some core work. Then you meet a flight of stairs, grip the rail harder than you used to, and realise none of that touches the tiny hinge you actually rely on: your ankles.

Physiotherapists see the pattern over and over. People feel “a bit wobbly” on steps, or find themselves coming down sideways, one foot to each tread, just in case. Their heart is fine, their legs are reasonably strong, but the joint that meets the floor has quietly stiffened and weakened. Your ankle decides whether a stair feels automatic or risky.

The good news is that you do not need to jog, join a gym or lie on the floor doing crunches. The moves that make the biggest difference are small, targeted and can be done in ordinary clothes in your kitchen. They look almost too simple-until a flight of stairs suddenly feels less like an obstacle and more like furniture again.

Why ankles matter more than you think after 60

Each step on a staircase is a three-part act: your eyes judge distance, your brain plans the movement and your ankle delivers the final adjustment. As we age, two things tend to fade without fanfare: the flex in the joint, and the “message system” in the small stabilising muscles and tendons.

When the ankle won’t bend enough, your knee and hip have to cheat for it. That is when you start turning feet out, leaning heavily on the rail or feeling dragged forward when you walk downhill. When the stabilisers are sleepy, the body feels every wobble as a threat, so you tense up, move slower and feel less confident.

Physiotherapists often say, “We don’t chase fitness; we chase control.”
For stairs, control starts at the ankle.

The three moves below are drawn straight from physio clinics. They focus on mobility, strength and balance in the ankle itself-the trio that quietly decides how steady you feel on steps, kerbs and uneven pavements.

Move 1: the “hinge” – ankle pumps for easier steps

This is the one that looks too easy to matter. It is also the one physiotherapists nag about the most, because it restores the basic flex you need to put your whole foot on a step without feeling pulled forward.

How to do it

Sit towards the front of a sturdy chair, feet flat, knees hip-width apart.
Keeping your heel on the floor, slowly lift your toes towards your shin as far as is comfortable.
Lower your toes, then rise onto the balls of your feet, lifting the heels.
Move at a calm, steady pace: up on the toes, back to flat, up on the heels, back to flat.

Aim for 15–20 slow repetitions, once or twice a day. If one ankle feels stiffer, you can do an extra set on that side.

To add a gentle stretch, hold the “toes up” position for three seconds each time. You should feel a pull in the calf, not pain in the front of the ankle.

Why this helps on stairs

Coming downstairs demands good “toes-up” movement (dorsiflexion) so your knee can glide forwards over your foot. When that movement is stiff, people end up shuffling or turning sideways. Ankle pumps gently reclaim that hinge without forcing it.

They also wake up the shin muscles that lift your toes, which helps clear door thresholds and uneven slabs so you are less likely to catch a foot and trip.

Move 2: heel-and-toe rises – calf strength without lunges

Strong calves and front-of-shin muscles act like a soft brake and accelerator on stairs. You do not need squats or step-aerobics; a simple up-and-down at the kitchen counter does the job.

How to do it (supported)

Stand facing a worktop or sturdy table, fingertips resting lightly for balance.
Place your feet hip-width apart, weight evenly spread.
Slowly rise up onto the balls of your feet, lifting your heels as high as feels steady.
Pause for a second at the top, then lower with control-not a plop.
Next, gently rock back on to your heels so your toes lift off the floor (hold the worktop more firmly for this part).
Lower toes back down. That is one full cycle.

Start with 10–12 cycles, once a day. If your calves cramp, shorten the movement and build up gradually.

Too easy? Try:

Rising up on both feet, then lowering down mainly on one.
Doing the heel raises with your feet slightly closer together, so balance works harder.

Why this helps on stairs

Every time you push up to the next step, your calf does the heavy lifting. Every time you control yourself down to the next tread, it works as a brake. When that muscle is weak, the effort moves into your knees and hips, which often complain loudly.

The toe-lift part targets the muscles at the front of the shin. These help keep your foot from slapping down or catching. Together, heel-and-toe rises build “push” and “brake” power in the exact place you use it on stairs and slopes.

Move 3: the quiet wobble – balance drills for ankle reflexes

Mobility and strength are not enough if your ankle does not react quickly. Balance training sounds grand, but for stair confidence physiotherapists often start with something deceptively simple: making the ankle do tiny corrections while the rest of you stays calm.

Step 1: single-leg stand (with plenty of support)

Stand next to a kitchen counter or sturdy chair, one hand resting on it.
Lift one foot a few centimetres off the floor, knee slightly bent.
Let the standing ankle wobble and work; that is the point.
Hold for up to 20 seconds, breathing normally, then switch legs.

At first, keep most of your weight through your supporting hand if you need it. As you improve, lighten your touch to just a fingertip, or hover your hand just above the surface.

Do 2–3 rounds each side. A few seconds of honest wobble beats a minute of tense, rigid standing.

Step 2: add a “stair story”

Once you can balance for 15–20 seconds with just fingertip support:

Place the ball of one foot on the first step of a staircase, heel hanging slightly off the edge, fingers on the rail.
Shift a little more weight on to that front foot so the ankle has to work.
Gently bend and straighten the knee by a few centimetres, letting the ankle flex and adjust.
Do 8–10 small bends, then swap legs.

Think of this as rehearsal: your ankle learns the story of “step, adjust, steady” before you ask it to do the whole staircase.

Why this helps on stairs

Most trips and near-falls are not big dramas; they are tiny losses of balance that your ankle fails to catch in time. Single-leg work trains the joint’s sensors and reflexes to respond automatically to small wobbles, so you do not have to think about every step.

Practising on a low stair, with a rail in easy reach, connects that ankle control directly to the real-world movement that worries people most. It gives your body proof that it can manage a step and recover from a wobble.

Putting it together: a 5-minute ankle routine

You do not need a complicated programme. Tie the three moves to existing habits so they actually happen.

Morning (by the bed or at breakfast):
15–20 seated ankle pumps each side.
Daytime (waiting for the kettle):
10–12 heel-and-toe rises at the worktop.
Evening (before you go upstairs, or at the bottom step):
2 rounds of single-leg stand each side, then 8–10 gentle knee bends with the foot on the first stair.

Most people notice something within 2–3 weeks: less stiffness first thing, easier pavements, a little less clutching for the rail. The bigger changes-feeling more sure-footed on longer flights of stairs-tend to arrive over 6–8 weeks if you keep going.

Safety first: when to ease off and when to ask for help

Mild muscle tiredness or a gentle stretch is normal; sudden, sharp joint pain is not. Stop the movement that hurts and try a smaller version, or fewer repetitions.

Be extra cautious, and speak to your GP or physiotherapist before starting, if you:

Have had a recent ankle, hip or knee operation.
Live with severe arthritis, neuropathy or poor sensation in your feet.
Take medication that makes you light-headed, or have had unexplained falls.

Always have something solid to hold-worktop, heavy chair, stair rail-when you do standing work. It is not “cheating”; it is giving your nervous system a safe way to learn.

At a glance: the three ankle moves physios actually use

Move	What it trains	Why it matters on stairs
Seated ankle pumps	Joint mobility, shin activation	Easier step-down, less shuffling and tripping
Heel-and-toe rises	Calf and front-shin strength	More push going up, more control coming down
Single-leg & stair drill	Balance, reflexes, confidence	Faster ankle reactions, steadier on rails & kerbs

FAQ:

How often should I do these ankle exercises?
Most physiotherapists suggest “little and often”: one short round daily is ideal, and three or four days a week still helps. You can increase to twice a day once they feel easy, as long as you are not getting joint pain or lasting soreness.

How long before I feel steadier on stairs?
Many people notice small changes-less stiffness, fewer “catches” on uneven ground-within 2–3 weeks. Clearer improvements in stair confidence usually appear after 6–8 weeks of consistent practice.

What if I have arthritis in my ankles?
Gentle versions of these moves are often used because of arthritis, to keep joints moving and muscles supporting them, but they must be within a comfortable range. If pain spikes or lingers for more than an hour afterwards, scale back and ask a physiotherapist to tailor them.

Can I hold weights to make them harder?
Only once you can do the movements smoothly and confidently without any pulling on the rail or furniture. For many people over 60, simply slowing the exercises down, or lowering on one leg at a time, is plenty of challenge.

Are these enough, or do I still need walking and other exercise?
Walking, strength work and activities you enjoy all play a part in staying well after 60. These ankle moves are not a whole fitness plan; they are a focused add-on that specifically targets balance and stair confidence, the bits general exercise often misses.