Why Feet Matter More Than You Think

As we age– or recover from serious illness like cancer– our relationship with the ground subtly shifts. Tasks like getting up from a chair, walking on uneven surfaces, or turning while standing become more challenging. This can be due not only to muscle weakness or joint stiffness but also because our sensory system isn’t receiving the same quality of information from our feet.

Our feet are more than just a means of getting around. They’re sensory powerhouses packed with mechanoreceptors– special nerve endings that detect pressure, texture, and movement. These receptors send crucial feedback to the brain to help us maintain balance, coordination, and posture.

The Feet-Brain-Balance Connection

Mechanoreceptors in the feet are essential to something called proprioception– our ability to sense where our body is in space. When these signals are clear and strong, the brain can adjust muscle activity in real-time, keeping us steady and reactive to changes underfoot.

But with age, these receptors can become less responsive, especially if circulation is reduced, mobility is limited, or neuropathy (often linked to diabetes or chemotherapy) is present.

The good news? These receptors can be stimulated and reawakened.

Foot Massage and Balance: The Science

Studies have shown that foot massage can enhance balance and reduce falls in older adults. A 2020 study published in Healthcare (basel) found that foot massage increased tactile sensitivity and reduced postural sway in elderly participants. Other reseach suggests it improves gait speed, confidence, and physical function.

A study in 2024 – The investigation of effect on foot plantar massage on functional recovery in older adults with general surgery– found that foot massage improved balance, mobility and daily living skills, as well as mental status in older adults post- abdominal surgery.

Massage improves local circulation, reduces muscle tension, and stimulates thosed underused mechanorecptors– essentially giving the nervous system a gentle nudge to pay more attention to what is happening underfoot.

Reflexology: More Than Just Relaxing

Reflexology, which involves applying pressure to specific points on the feet believed to correspond with other areas on the body, can be particularly beneficial for older adults and those recovering from general surgeries and cancer treatment. While scientific understanding is still evolving, reflexology has been linked to:   

   •   Reduced stress and anxiety

   •   Improved sleep quality

   •   Enhanced circulation

   •   A greater sense of body awareness

What is often overlooked is how reflexology provides a safe, structured way to touch and stimulate the feet, combining physical, neurological, and emotional benefits.

In people with reduced sensation, such as those with peripheral neuropathy, reflexology may help reinforce sensory awareness and give a sense of grounding and safety.

The Emotional Side of Footwork

Many older adults and those with chronic illness or cancer feel vulnerable when their balance declines. They may avoid going out, fear falling, or lose confidence in their body. Something as simple as regular foot care– whether self-massage, a reflexology session, or gentle movement– can help restore dignity and connection.

Touch in the feet is often neglected, but it’s incredibly powerful. It offers comfort, reassurance and re-engages the nervous system with the body

Cancer Recovery and Foot Function

For many people recovering from cancer– especially during or after chemotherapy or surgery– there may be additional complications such as peripheral neuropathy, fatigue, or reduced mobility. These can interfere with how clearly the feet communicte with the brain, further comprimising balance.

Touch therapies like reflexology and gentle foot massage can be incredibly supportive for this group. They offer:

   •   A calm, safge space to reconnect with the body

   •   Gentle stimulation of areas affected by neuropathy

   •   Improved circulation and lymph flow

   •   Emotional comfort during a time when people may feel “cut off” from themselves

In fact, many cancer patients report feeling more grounded, less anxious, and more aware of their body after just a few sessions of foot-based therapy.

Tips for Carers, Cancer Patients and Older Adults: Foot Focus for Better Balance

   • Daily foot movement– Toe curls, ankle circles, and weight shifts to help activate sensory feedback.

   •   Regular foot massage– Even a few minutes can make a difference. Moisturise with your hands, use a soft textured massage ball or even a gentle massage roller.

   •   Try reflexology– Seek a pratitioner trained in older adult or oncology care for safe, adapted sessions.

   •   Maintain foot health– Address hard skin, fungal infections, and ingrown nails early to prevent pain and gait changes. (A chiropodist will be able to help)

   •   Use textured surfaces– Walking on natural surfaces or mats with gentle ridges stimulates underfoot sensation 

A Quick Recap

Feet are the foundation of balance. As we age and during illness, keeping them stimulated, flexible, and well-cared for can make a world of difference. Whether through massage, reflexology, or mindful movement, nurturing your feet supports not just mobility, but confidence, independence, and wellbeing.

Please get in touch if you would like to book a session. If you would like me to send you a short footwork routine – leave me a comment