Table of ContentsView AllTable of ContentsKneeling StretchStanding StretchSeated StretchLying StretchBanded Calf StretchSeated Toe RaiseBanded FlexionWall Toe RaiseHeel Walk
Table of ContentsView All
View All
Table of Contents
Kneeling Stretch
Standing Stretch
Seated Stretch
Lying Stretch
Banded Calf Stretch
Seated Toe Raise
Banded Flexion
Wall Toe Raise
Heel Walk
Foot drop is largely due to theoveruseof the anterior tibial tendon, particularly in sports that require quick starts or stops or regular running or walking up and down hills.Strengthening exercises can help make the ankle stronger while stretching exercises can improve therange of motionof your ankle while walking, running, jumping, climbing, or even standing on your toes.
Kneeling Tibialis Anterior Stretch
Ben Goldstein
This stretch is an excellent way to warm up before engaging in more active anterior tibialis exercises. It uses your own body weight to stretch your ankles while you are in a stable kneeling position.
To do the kneeling tibialis anterior stretch:
As you progress, you can lean back further for an even greater stretch.
Standing Tibialis Anterior Stretch
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All tibialis anterior stretches involve extension (the pointing of the toes away from the calf) to increase ankle flexibility. The stretch is not entirely passive as you can place more or less stress on the ankle as desired.
This stretch, performed with a chair, can be used to warm up or cool down after an anterior tibialis workout routine.
To do a standing tibialis anterior stretch:
The lower you lower your body, the greater the stretch.
Seated Anterior Tibialis Stretch
The Good Brigade / Getty Images
This stretch is more active and allows you to increase the intensity of the stretch with greater control. In a seated position, you can place the top of the foot fully on the floor. Sitting also affords you the stability needed to exert more controlled downward force on the foot.
This stretch can be used to warm up or may be incorporated into the exercise routine, alternately flexing and extending the ankle.
To do the seated tibialis anterior stretch:
Lying Anterior Tibialis Stretch
HAO ZHANG / Getty Images
This stretch offers the same advantages as the seated anterior tibialis stretch in that you can increase the intensity of the stretch in a stable position. With that said, it may be difficult for people who are overweight and are unable to reach back to grab a foot.
To do the lying anterior tibialis stretch:
Resistance Band Calf Stretch
Photo: Ben Goldstein / Model: Melissa Castro
To do the resistance band calf stretch:
A seated toe raise involves the flexion and release of the ankle. The exercise can be done on its own but is more effective if performed with acuff weight(a padded weight that you can strap around your ankle or foot).
To do a seated toe raise:
While you can do the seated toes raise with both feet at once, doing one at a time allows you to focus on controlled movement rather than just lifting and dropping the foot.
Resisted Ankle Flexion
To do resisted ankle flexion:
Ankit Sah / Getty Images
This standing exercise also requires a resistance band. It involves the same general action as the seated ankle flexion but is slightly harder as your leg is anchored to the ground. (When seated, you can lift or lower the leg which can lessen the tension.)
To do the wall toe raise:
The heel walk involves raising your toes off the floor and walking on your heels. This exercise isolates the tibialis anterior muscle and helps strengthen the ankle. It is best done near a wall where you can reach over in case you feel unsteady.
To do the heel walk:
This exercise can be painful for people with tender heels. To make it easier on the heels, wear thick socks or walk over a thick carpet
Summary
A basic at-home exercise program only requires a chair, elastic band, and cuff weights. These can be readily found online or at most sporting goods stores.
1 SourceVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.MedlinePlus.Foot drop.
1 Source
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.MedlinePlus.Foot drop.
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
MedlinePlus.Foot drop.
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