Exercises to Make Putting On Socks and Shoes Easier

The best exercises to make putting on socks easier are gentle hip, hamstring and lower back stretches, combined with simple balance and leg strength work, done most days. Pair them with one smart habit: sit down to dress instead of balancing on one leg. This fits well with the Australian Government's physical activity guidelines for older Australians, which recommend including balance activities such as side leg raises, half squats and heel raises to help prevent falls and injuries.

Below you will learn why reaching your feet gets harder, five exercises you can do at home, handy dressing aids, and when to get help from an exercise physiologist.

Why is putting on socks and shoes getting harder?

Pulling on a sock asks a lot of your body. You bend at the hip, round your lower back, bring your knee towards your chest and reach forward. Standing, you also balance on one leg.

Over the years, many people sit more and move through a smaller range. Hips stiffen, the backs of the thighs tighten, and the muscles that keep you steady on one leg get less practice. Arthritis, a sore back or a recent operation can also limit how far you can bend.

Many of these limits respond to regular, gentle movement. Small changes in hip movement and balance can make getting dressed feel far less of a battle.

What makes it hard, and what helps

Use this table to match your problem to the exercise or strategy most likely to help.

What makes it hard	What you might notice	Exercise or strategy that helps
Stiff hips	Your knee will not come up towards your chest, or your foot will not turn out	Seated figure 4 stretch, seated hip rotation
Tight hamstrings or lower back	You feel a pull behind the thigh or in the back when you lean forward	Seated hamstring stretch, knee to chest
Poor balance on one leg	You grab the wall or wobble when you lift a foot	Sit down to dress, plus standing balance practice near a bench
Cannot reach your feet	Your fingertips stop at your shins	Combine hip and hamstring stretches, and use a sock aid or long shoehorn meanwhile
Hip replacement precautions	Your surgeon has told you not to bend past a certain angle	Follow your surgeon's precautions first, use dressing aids, and only start stretches once cleared

Most people have a mix of two or three, so the program below covers them all.

Sit down to dress: the simplest change you can make

Standing on one leg to pull on a sock is one of the riskier moments of the day, particularly first thing in the morning when you are stiff and sleepy.

Try this instead:

• Sit on a firm, stable chair with armrests, or on the edge of the bed if it is not too soft or low.
• Keep both feet flat on the floor to start with.
• Bring one foot up to rest on a low footstool, or cross your ankle over the other knee if that is comfortable.
• Keep shoes and aids within easy reach.

Sitting does not mean giving up. It removes the fall risk while you build flexibility and balance, which you can practise safely at another time holding onto something solid.

Five exercises to make putting on socks and shoes easier

Do these on most days, ideally when you are warmed up, such as after a shower. Move slowly, breathe normally, and aim for a mild stretch, never sharp pain.

1. Seated figure 4 stretch

This opens up the outside of the hip and buttock, the movement you need to bring your foot across.

1. Sit tall towards the front of a sturdy chair, feet flat.
2. Lift your right ankle and rest it on your left knee, so your legs make a shape like the number 4.
3. Let your right knee drop gently out to the side.
4. Keeping your back long, lean forward slightly from the hips until you feel a stretch in the right buttock.

Hold: 20 to 30 seconds, 2 to 3 times each side.

Easier: Rest your ankle on your shin or a footstool instead of your knee. Harder: Lean a little further forward, or gently press the bent knee down with your hand.

Safety tip: If you have had a hip replacement, check with your surgeon before trying this, as crossing the legs is often restricted after surgery.

2. Seated hamstring stretch

Tight hamstrings stop you leaning forward. This helps you reach further down your leg.

1. Sit near the front edge of a chair.
2. Straighten your right leg out in front, heel on the floor, toes pointing up.
3. Keep your left foot flat and your back straight.
4. Hinge forward from your hips, sliding your hands down your thigh, until you feel a stretch behind your right thigh.

Hold: 20 to 30 seconds, 2 to 3 times each side.

Easier: Bend the straight knee a little. Harder: Rest the heel on a low step to raise the leg slightly.

Safety tip: Keep your back long rather than rounding over. If you feel tingling or pain running down the leg, ease off and stop.

3. Knee to chest

This eases the lower back and copies lifting your foot towards your hands.

1. Sit tall in a chair with both feet flat.
2. Hold behind your right thigh with both hands.
3. Gently draw your knee up towards your chest as far as is comfortable.
4. Hold, then lower slowly and swap legs.

Hold: 10 to 20 seconds, 3 to 5 times each side.

Easier: Loop a towel behind your thigh and pull on that instead. Harder: Do it lying on your back on the bed, drawing the knee closer.

Safety tip: This is often limited after hip surgery, so follow your surgeon's guidance on how far you can bend.

4. Seated hip rotation

Your hip needs to turn in and out to get your foot into a shoe.

1. Sit tall with feet flat and knees about hip width apart.
2. Keeping your right knee still, slowly swing your right foot out to the side, then back in across towards the left.
3. Move only as far as feels comfortable.
4. Repeat smoothly, then change legs.

Reps: 10 to 15 each side, 2 sets.

Easier: Make the movement smaller. Harder: Pause for 2 seconds at each end of the range.

Safety tip: Keep it slow and controlled, with no jerky swinging.

5. Standing balance near a bench

Better balance helps when you step into shoes, walk on uneven Melbourne footpaths or carry Coles bags.

1. Stand side on to your kitchen bench with one hand resting on it.
2. Stand tall and shift your weight onto your left leg.
3. Lift your right foot just off the floor.
4. Hold, then lower and swap sides. You can add heel raises (rising onto your toes) and side leg raises once this feels steady.

Hold: 10 to 30 seconds, 3 times each side.

Easier: Keep both hands on the bench and only lift the heel. Harder: Use just one fingertip on the bench, or turn your head slowly side to side.

Safety tip: Always have something solid within reach, and stop if you feel dizzy.

How often should you do these exercises?

Little and often works best. Aim for the five exercises on most days, taking around 10 to 15 minutes. You might do the balance work while the kettle boils.

These exercises are a good start, but they are only one piece. The same guidelines suggest including strength activities and aiming for at least 30 minutes of moderate activity on most, preferably all, days. Building leg strength through senior strength and mobility training can make everyday tasks like getting dressed, standing up from low chairs and climbing into the car much easier.

If stiff hips also seem to be linked to an aching back, our article on whether tight hips can cause back pain explains the connection in more detail.

Aids that can help on tricky days

A few simple aids can make dressing quicker and safer while you work on flexibility:

• Sock aid: a flexible sleeve with long cords. You slide the sock onto it, drop it to the floor, put your foot in and pull it up.
• Long handled shoehorn: lets you slip your heel into a shoe without bending down.
• Elastic or no tie laces: turn lace up shoes into slip ons, so there is no need to bend to tie a bow.

Aids are especially useful after hip surgery. If you have recently had a hip replaced, follow your surgeon's precautions first and only start new stretches once cleared.

When should you stop and get help?

Mild stretching discomfort is normal. Stop the exercise and speak with your GP if you notice:

• Sharp, sudden or worsening pain in the hip, knee or back
• Pain, numbness or tingling running down a leg
• Dizziness, light headedness or feeling faint when bending forward
• A new fall or near fall
• Swelling, heat or redness around a joint

If you have a heart or lung condition, osteoporosis, recent surgery or any other health issue, check with your GP or an exercise physiologist before starting a new program.

When to see an exercise physiologist

It is worth getting support if dressing keeps getting harder, if you feel unsteady, or if family have noticed you holding onto furniture more often. It is also a good idea after hip or knee surgery.

At Summit Health Group, an exercise physiology assessment looks at how you move, your hip and back flexibility, your leg strength and your balance. We talk about goals such as dressing without help or getting in and out of the car at Chadstone. From there we build a program that suits you, and we can include falls prevention and balance training if steadiness is a concern.

We see clients at our Malvern and Blackburn clinics, and we also offer home visits, which can be handy for practising dressing in your own bedroom with your own chair and shoes. Telehealth sessions are available too.

If getting your socks and shoes on has started to feel like a workout of its own, you do not have to sort it out alone. Book an assessment with our team and we will help you find a safe, practical way forward.