Foot Drop Exercises: Get Back on Your Feet with Confidence

Ankle dorsiflexion is a significant movement that allows the foot to lift toward the shin. It is crucial for normal walking because it helps clear the foot during the swing phase of the gait cycle. In individuals with foot drop, ankle dorsiflexion is often compromised, leading to difficulty lifting the foot and toes off the ground while walking.

Here are different ways to do it:

1. Towel Scrunches

• Sit on a chair with your feet flat on the floor.
• Place a small towel on the ground in front of your feet.
• Using only your toes, scrunch the towel towards you, gripping it with your toes.
• Hold the contraction for a few seconds once you have pulled the towel as far as possible.
• Release and repeat for 10-15 repetitions.
• Perform 2-3 sets of towel scrunches.

2. Ankle Alphabet

• Sit on a chair or lie down on your back.
• Extend one leg in front of you, keeping the knee straight.
• Imagine your big toe is a pen, and “write” the alphabet in the air.
• Move your ankle and foot to draw each letter of the alphabet.
• Perform the exercise slowly and with control.
• Repeat with the other foot.
• Aim to complete the entire alphabet for each foot.

3. Heel and Toe Walks

• Find a clear and safe space to walk a few steps.
• Start by walking on your heels only, lifting your toes off the ground.
• Take slow and controlled steps, focusing on keeping your balance.
• After a few steps, switch to walking on your toes with your heels lifted off the ground.
• Continue alternating between heel and toe walks for several rounds.

Toe Raise “Negatives”

Physical therapy exercises are essential in improving the affected muscles’ strength, flexibility, and coordination to address foot drop. One exercise that can be beneficial is called “toe raise negatives.” Here’s how you can perform this exercise:

• Sit on a stable chair with your feet flat on the ground.
• Place your hands on your thighs or hold onto the sides of the chair for support.
• Lift both feet off the ground so that only your heels touch the floor.
• Slowly lower your toes toward the ground while keeping your heels raised.
• Control the movement and resist the foot from dropping too quickly.
• Repeat this movement several times, aiming for 10-15 repetitions per set.
• Perform 2-3 sets of this exercise daily.

The purpose of toe raise negatives is to strengthen the muscles responsible for lifting the front part of the foot, such as the anterior tibialis muscle. By gradually lowering the toes, you engage these muscles eccentrically, which can help improve their strength and function over time.

Ankle Eversion and Inversion

These techniques aim to improve the control and function of the ankle and foot, facilitating a more natural and functional gait pattern. Here’s a breakdown of their significance, technique, and frequency of practice:

Ankle Eversion

• To perform ankle eversion:
• Sit on a chair with your feet flat.
• Slowly turn the soles of your feet outward as if you were trying to point your toes away from each other.
• Hold the position for a few seconds, then return to the starting position.

It is recommended to perform ankle eversion exercises two to three times daily, with a target of 10 to 15 repetitions per session. However, the frequency and repetitions may vary depending on individual needs and the guidance of a healthcare professional or physical therapist.

Ankle Inversion

• Sit on a chair with your feet flat on the ground.
• Slowly turn the soles of your feet inward as if you were trying to point your big toes toward each other.
• Hold the position for a few seconds.
• Return to the starting position.

Similar to ankle eversion, ankle inversion exercises are typically performed two to three times a day. Aim for 10 to 15 repetitions per session or as a healthcare professional or physical therapist advises.