Ankle and Foot Exercises
Toe Raises
Toe raises lift the front of the foot while the heels stay down. They strengthen the muscles at the front of the shin that lift the foot when walking, which helps prevent tripping and is important in foot drop and for older adults.
What it does
The tibialis anterior lifts the foot as the leg swings through. Weakness causes the toes to catch, leading to trips.
It is a regular part of rehab plans for ankle sprain, foot drop and diabetic neuropathy, and it features in our geriatric physiotherapy programmes.
How to do it
- Stand with your back against a wall or hold a counter, heels close to the wall.
- Keeping your heels on the floor, lift your toes and the front of your feet as high as possible.
- Hold 2 seconds, then lower slowly.
- Seated version: sit and lift the toes while keeping heels down.
How much
15 repetitions, 2 to 3 sets, once a day.
Common mistakes
- Leaning backwards or bending at the hips.
Stop and check with us if
- You notice new weakness in lifting the foot. It needs assessment for nerve causes.
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 this help foot drop?
Should I do toe raises and heel raises together?
Related treatments
Geriatric Physiotherapy
Physiotherapy for older adults, focused on strength, balance and fall prevention.
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.