Why Walking Gets Harder With Age: Study Explains How Ankle Stiffening Changes Your Gait
A study published in August 2026 found that aging causes the ankle joint to shift from acting as a propulsion engine to functioning as a stabilizing brace, making walking less efficient and more tiring. Researchers at the University of East Anglia found that opposing ankle muscles fire simultaneously in older adults, locking the joint at times when it should remain flexible. The findings suggest that targeted coordination training may be more effective than standard strength exercises for improving gait in older adults.
A study published in August 2026 explains why walking becomes more difficult with age: the ankle joint shifts from acting as a propulsion engine to functioning as a stabilizing brace, making each step less efficient and more tiring.
Researchers found that in younger adults, the ankle coordinates muscle activity and tendon energy storage to drive the body forward. In older adults, opposing ankle muscles, specifically the tibialis anterior and the calf muscles, fire at the same time during phases of the gait cycle when they should work in sequence. This co-contraction effectively locks the ankle joint at moments when it should remain flexible.
The researchers interpret this stiffening as a compensatory response by the nervous system to declining joint-position sensing, known as proprioception, that occurs with age. The body prioritizes stability over efficiency, which reduces the risk of falling but increases the effort required to walk.
The trade-off is significant. Despite higher levels of calf muscle activity during the early stance phase, older adults produce weaker push-off forces and reduced ankle drive during late stance. The body must work harder to generate less forward momentum. Ankle stiffness also prevents the foot from clearing the floor effectively during the swing phase of a stride, which raises the risk of tripping.
Researchers said traditional strength training, such as squats, may not address these specific gait deficits. Instead, they recommend clinical interventions focused on improving the timing of muscle activity, rebuilding proprioception through balance training, and addressing tendon health to support better energy storage and return.
The study was published in the journal Gait and Posture.
