Ankle and Foot Exercises
Heel Walking
Heel walking means walking a short distance on your heels with the toes and front of the foot off the ground. It strengthens the muscles at the front of the shin and improves ankle control.
What it does
Walking on the heels works the dorsiflexors in a dynamic, weight-bearing way, and challenges balance.
You will often see it in our programmes for ankle sprain, flat foot and foot drop, and it features in our sports physiotherapy programmes.
How to do it
- Stand next to a wall or counter.
- Lift your toes and the front of your feet off the ground.
- Take small steps forward on your heels.
- Keep an upright posture; don't lean back or stick your bottom out.
- Walk 10 metres, rest and repeat.
How much
3 to 4 lengths of 10 metres, once a day.
Common mistakes
- Bending at the hips.
- Taking large steps.
Stop and check with us if
- It causes pain at the front of the shin, which may suggest shin splints.
Medical note
These instructions are general guidance, not a personal prescription. If you have a recent injury or surgery, a diagnosed condition, or symptoms such as numbness, weakness or dizziness, get assessed before starting. Stop and seek advice if pain increases sharply or you feel unwell.
Frequently asked questions
Does heel walking help foot drop?
Can I do it barefoot?
Related treatments
Sports Physiotherapy
Injury recovery, performance rehab and return-to-play testing for athletes.
Learn more NeuroFoot Drop
Difficulty lifting the front of the foot. Finding the cause, splinting and rehab.
Learn more FootAnkle Sprain
Rolled ankle recovery done properly. Why balance training prevents the next one.
Learn moreReady to feel better?
Book an assessment at our Indirapuram clinic or ask for a home visit. Call +91-9999973681 or send a WhatsApp message and we will confirm your slot.