A shuffling gait might seem like a harmless change to the way you walk. But people with a shuffling gait actually have a higher risk of falling. Keep reading to learn what causes shuffling your feet, and what you can do to change it. 

What is a shuffling gait?

A shuffling gait is a specific walking pattern where you take short steps and slide your feet along the ground rather than fully lifting them up. People with a shuffling gait often move slowly and look almost like their feet are “stuck” to the floor. 

A shuffling gait is more common in older adults. Many people start shuffling their feet without even noticing. But a regular shuffling walk increases your risk of falling. To reduce that risk, try to change this habit. Work on your strength and balance to return to a more normal gait pattern. 

What causes a shuffling gait?

A shuffling gait can be caused by changes to your physical abilities, medical conditions, and your environment. Here are 10 common reasons that may contribute to a shuffling gait: 

1. Muscle weakness. We use a lot of different body parts to walk, including our feet, ankles, legs, and hips. The muscles in those body parts can get weaker as we move and exercise less. Even if you’re still active, age-related muscle changes can make it harder to build and keep muscle mass. Over time, muscle weakness can change how we walk.
2. Joint pain. Like people of any age, older adults may have joint pain, which can affect how the body moves. It is common for seniors to have joint pain as a result of conditions like osteoarthritis or rheumatoid arthritis. One effect can be a shuffling gait.   
3. Changes to foot strength and mobility. As we age, the muscles and tissues that connect, cushion, and support our bones become stiffer. This can make it harder to flex our feet normally, causing an irregular gait.
4. Balance problems. Muscle loss and cognitive changes can affect our balance. Losing your balance makes it harder to stay steady and makes you more likely to drag your feet.
5. Vision problems. Eyesight issues can make it harder to see our surroundings and coordinate the way we move. Older adults in particular may have vision problems like cataracts, glaucoma, dry eyes, or age-related macular degeneration. Shuffling can occur when we lack confidence in our vision and sense of our environment. 
6. Fear of falling. If you’ve fallen in the past, it’s natural to worry that it might happen again. You might walk with shorter steps or a “stooped” posture to protect yourself from falling again—but those changes can actually make you more likely to fall.
7. Medication side effects. Some medications have side effects like tremors, stiffness, an unsteady gait, dizziness, or vision problems. Any of these side effects can change the way we walk and make a shuffling gait more appealing. 
8. Wearing the wrong footwear. Uncomfortable shoes can cause a shuffling gait. Check to see if your shoes or slippers could use an update by looking at the soles for any smooth spots where the material has worn away. Be open-minded and try different shoes to find what feels most stable for you.
9. Your surroundings. Many of us will shuffle our feet on slippery surfaces, uneven sidewalks, or in poorly lit areas. Try to clear your space of any trip hazards like loose rugs.
10. Other health conditions. Some age-related health conditions, such as Parkinson’s disease and dementia, can cause motor issues (trouble controlling body movements). This can change our gait. 

Does a shuffling walk increase fall risk?

Yes, people with a shuffling gait have a higher fall risk. 

There are a couple of reasons why:

1. People with a shuffling gait don’t pick their feet up off the ground as much. Instead, they drag or slide them. But if you drag or slide your feet instead of lifting them, you are more likely to trip on rugs, thresholds, or uneven surfaces. You are also more likely to catch on the edge of your shoe and lose your balance. 
2. People who shuffle often have a narrow foot stance, which means your feet are close together when you walk. A narrow foot stance makes you less stable, so it’s easier to fall if you lose your balance. 
3. A shuffling gait pattern is linked to other causes that raise the risk of falls. These include:

• Weak mobility
• Strength issues
• General deconditioning
• Medical conditions
• Visual or vestibular problems

If these root issues increase the risk of falls, a shuffling gait pattern likely adds to that risk too.

When should I talk to my healthcare provider about shuffling gait?

It’s worth talking to your care team any time you or your loved ones notice a shuffling gait pattern. Your doctor can work with you to figure out what is causing your shuffling walk, and make a plan to get you walking with more comfort and stability. 

Your provider might ask you some questions about your shuffling gait, including:

• How long have you been walking with a shuffling gait? 
• Do you remember anything specific that caused this? For example, did you start walking with a shuffling gait after a fall? 
• Do you shuffle more at particular times of day? For example, are you more likely to shuffle right after getting out of bed? Or at the end of the day? 
• Where do you shuffle the most? At home, or somewhere else?

At your appointment, your provider might talk to you about some of the following next steps:

• Gait assessment. A gait assessment, or gait analysis, is when your provider looks at how you walk. Usually, this means having you walk as you normally would through a level, well-lit area while your provider watches.
• Physical exam. A physical checkup can give your provider important information about how your body is working and feeling. 
• Imaging or tests. If your provider thinks you have an injury or illness that is causing your shuffling gait, they will talk to you about next steps. They may recommend imaging, like an X-ray or MRI, to look at how your body is working, or a blood test to check for other conditions. 

Does a shuffling gait mean I have Parkinson’s disease?

No, a shuffling gait does not necessarily mean you have Parkinson’s disease. It’s a common symptom of the medical condition, but plenty of people who do not have Parkinson’s shuffle while they walk. 

How can I fix a shuffling gait?

You can fix a shuffling gait by working with your care team. Your action plan may include physical therapy, changing your medication, regular exercise, and other strategies.

If your shuffling gait is caused by a specific injury or illness, your provider will talk to you about the best path forward. If your shuffling gait is not caused by a specific injury or illness, you can try:

• Staying active. Regular movement can improve your mobility and balance. “Staying active can help you boost confidence,” says Bold head trainer Alicia Rios. “It also helps you continue with your daily activities.” 
• • Strengthening exercises. Adding strengthening exercises to your weekly routine can help combat age-related muscle loss and build balance. 
  • Stretching. If you have stiff or achy joints, try some regular stretching. “Tight hips, knees, and ankles can lead to a change in your ability to take a strong, confident step,” Rios says. “That can cause you to drag your feet or start shuffling. Stretching and mobility exercises can help improve your joint flexibility.”
• Mobility aids. You can think about using assistive devices like orthopedic shoes or insoles, a cane, or a walker. These helpful devices can improve your balance and make you feel more confident while walking. 

We’re here to help. Bold’s online library has thousands of seated and standing classes for you to explore—all designed by clinical experts for older adults. 

Check if you’re eligible for Bold at no cost through your health plan, and start your first class today.