Weak Ankles? (Sarcopenia)

Sarcopenia: Why Muscle Loss Matters to Your Feet and Balance – From Hook Podiatry

At Hook Podiatry I see many people who feel less steady on their feet, tire more easily when walking, or notice aching in their legs and feet that didn’t used to be there. Often, the underlying issue isn’t just the joints or the footwear — it’s loss of muscle strength.

This age-related loss of muscle mass and function is called sarcopenia. It can begin from your 40s and becomes more noticeable after 60. While sarcopenia affects the whole body, it has a particularly strong impact on the feet, ankles, balance and walking, which is exactly where we specialise.

What is sarcopenia?

Sarcopenia is the gradual reduction in:

• muscle size

• muscle strength

• physical performance

It is influenced by:

• ageing

• reduced activity levels

• low protein intake

• long-term health conditions

• hormonal and metabolic changes

Sarcopenia is now recognised as a medical condition, not simply “slowing down with age”.

Why sarcopenia matters to podiatry

Your feet don’t work alone. Every step relies on:

• calf muscles to propel you forward

• intrinsic foot muscles to support your arch

• hip and thigh muscles to control balance

When these muscles weaken, I often see at Hook Podiatry:

• shorter steps or shuffling gait

• difficulty pushing off when walking

• increased risk of trips and falls

• tired, aching feet or calves

• reduced ability to lift the toes

• slower recovery from injury

People will often say things like:

“My legs feel weak.”

“I’m not walking as far as I used to.”

“I just don’t feel steady anymore.”

These comments frequently go hand-in-hand with sarcopenia.

What we look for in clinic

During your appointment I may assess:

• walking speed and gait

• ability to stand up from a chair

• single-leg balance

• heel raise endurance (rising up onto tiptoes)

• visible calf muscle loss

These simple tests give me valuable information about lower-limb strength and stability.

How sarcopenia affects common foot and ankle problems

Sarcopenia can contribute to:

• plantar fasciitis

• Achilles tendinopathy

• forefoot overload and metatarsalgia

• toe deformities from intrinsic muscle weakness

• instability around the ankle

• poor shock absorption through the foot

It is also closely linked with falls and fractures — especially when combined with osteoporosis.

The good news — sarcopenia is treatable

Muscle responds to training at any age. I regularly see excellent improvements in older adults when the right programme is used.

Helpful strategies include:

Strengthening exercises

Progressive resistance exercises such as:

• resistance band work

• step-ups

• sit-to-stands

Staying active

• regular walking

• stairs rather than lifts

• light hill walking

Nutrition

Adequate protein intake and vitamin D are important (your GP or dietitian can advise what’s right for you).

How Hook Podiatry can help

At Hook Podiatry I focus on keeping you mobile, confident and independent.

I can:

• assess gait, strength and balance

• prescribe targeted strengthening plans

• treat painful foot and ankle conditions limiting activity

• provide orthoses where needed to improve function

• advise on footwear for stability and comfort

  
  

When to book an appointment

Get in touch if you notice:

• increasing leg or foot weakness

• reduced walking distance

• frequent trips or near falls

• difficulty climbing stairs or rising from a chair

• new or persistent foot and ankle pain

Early assessment allows me to protect mobility before confidence is lost.

Thinking you may have sarcopenia?

If you’re concerned about strength, balance or changes in the way you walk, Hook Podiatry is happy to help. I’ll assess not just your feet, but the muscles and movement patterns that support them.