Why do we start shuffling our feet and how can we stop it?
If you or someone you know has started shuffling when walking, there’s often more going on than meets the eye. A range of physical and environmental factors can cause shuffling. It occurs when someone drags their feet or doesn’t lift them fully. The good news is that identifying the cause is the first step toward improving it and staying steady on your feet.
Why do people shuffle when they walk?
Why do the elderly shuffle feet? Here are some of the most common reasons someone might develop a shuffling gait:
- Weak leg or hip muscles: Less strength in the legs makes it harder to pick up the feet properly.
- Joint pain from arthritis: Pain can make lifting the feet uncomfortable, so shuffling feels easier.
- Stiffness and reduced flexibility: Limited movement in the feet and ankles makes it harder to step naturally.
- Balance issues: Reduced balance makes people feel unsteady, so they adopt a shuffle to feel more secure.
- Poor vision: If it’s hard to see obstacles, people may shuffle cautiously to avoid tripping.
- Fear of falling: A recent fall or stumble can lead to hesitation, shuffling, and smaller steps to feel safe.
- Slower reaction times: Delayed reflexes mean the body struggles to correct balance quickly, increasing fall anxiety.
- Medication side effects: Some medications can cause dizziness or muscle weakness, which affects walking.
- Worn-out shoes: Ill-fitting or worn shoes (and slippers!) can cause dragging or slipping.
- Slippery or uneven floors: Flooring that feels unsafe can make people shuffle to avoid slipping.
Why shuffling increases fall risk
You might think shuffling isn’t a big deal—but it can significantly increase the risk of falling. When you don’t pick up your feet, they’re more likely to catch on rugs, door thresholds, or uneven surfaces.
Feet shuffling in elderly is problematic. Even a small lip in the pavement can become a tripping hazard.
On top of that, shuffling often leads to a narrower stance, which makes it harder to balance and recover if you stumble. Add in worn shoes, slippery floors, or poor visibility, and it’s easy to see why shuffling is a major contributor to falls among older adults.
If we prevent an older person shuffling their feet and improving their walking pattern, we can prevent falls. Exercises to stop shuffling feet can significantly improve a person’s ability to walk. This empowers them to continue to do their daily activities.
What should you do about a shuffling walk?
If you’ve noticed shuffling or feel less steady when you walk, start by figuring out what’s causing it. In some cases, it’s a simple fix, like swapping old, loose shoes for well-fitting ones. But sometimes, shuffling can be a sign of an underlying issue, such as:
- Health conditions like Arthritis
- Weak muscles and loss of muscle mass
- Vision changes
- Neurological conditions that affect the brain like Parkinson’s disease or dementia and alzheimer’s disease. Dementia and shuffling feet are a common association.
Because the cause can vary, it’s important to schedule an appointment with your doctor. They can perform a thorough check-up and help pinpoint what’s going on.
How to prepare for your doctor’s appointment
Before your appointment, take a moment to think about any factors that might be affecting how you walk. Ask yourself:
- Have you had a recent fall, stumble, or close call?
- Do you notice joint pain, stiffness, or muscle weakness when walking?
- Are your shoes comfortable and supportive?
- Have you started any new medications?
- Are there slippery surfaces or obstacles at home that worry you?
Sharing these details will help your doctor get to the root of the problem and provide practical solutions.
Take steps to stay steady
How to stop shuffling feet. The key to reducing a shuffling gait is addressing the cause and building strength, balance, and confidence. Simple exercises focused on improving leg strength, flexibility, and balance can make a big difference.
At Move it or Lose it, we know that staying active is one of the best ways to keep you steady on your feet and reduce the risk of falls. Our classes and online sessions focus on exercises tailored to older adults, helping you build strength, maintain balance, and confidence so you can move with ease – no shuffling required!
If you’re concerned about shuffling, don’t wait. Take action, speak to your doctor, and start working on ways to keep you moving safely and confidently. Remember, it’s never too late to improve the way you walk and stay strong, independent, and steady for years to come.
Move it or Lose it class
Joining a Move it or Lose it class is a fantastic way to take those first steps toward improved strength and balance. Our classes are designed with older adults in mind, offering a welcoming environment where you can work on reducing shuffling and increasing your confidence. With expert instructors leading fun, targeted exercises, you’ll gain the tools you need to walk tall and steady. Finding your local class is easy—
simply visit our website, enter your postcode, and discover sessions near you.
Online Move it or Lose it club
If you prefer to exercise from home, our
online Move it or Lose it Club is the perfect solution. With live weekly classes and a library of pre-recorded tutorials, you can build your strength and balance at your own pace and convenience.
Plus, you can enjoy a 30-day free trial with no payment details required. After the trial, it’s just £4.99 a month, and you can cancel at any time. To get started,
visit our website and sign up today—it’s never been easier to stay active and steady!
