Foot Drop Exercises to Improve Mobility and Strength

If you’ve been tripping over your own feet more than usual or find yourself lifting your thigh just to clear the ground while walking you could be dealing with foot drop. Also known as drop foot, this condition involves difficulty lifting the front part of your foot, and it can make simple tasks like walking or climbing stairs unexpectedly challenging.

Fortunately, with the right approach, including targeted foot drop exercises, you may be able to improve mobility and reduce the risk of falls. Here’s what you should know, and a few exercises to help get you started.

What Is Foot Drop?

Foot drop is not a disease, but a symptom of an underlying issue involving the nerves or muscles responsible for lifting your foot (a movement called dorsiflexion). Common causes include:

• Nerve compression (often of the peroneal nerve)

• Neurological disorders like multiple sclerosis or stroke

• Muscle disorders such as muscular dystrophy

• Spinal injuries or herniated discs

In many cases, foot drop can be temporary especially if it’s caused by inflammation or minor nerve compression. But if left untreated, it can become permanent, so it's critical to consult a physician or physical therapist at the first signs.

How Exercises Can Help

When foot drop is caused by muscle weakness or minor nerve impairment, certain strengthening and stretching exercises can help you regain function. These movements primarily target:

• Tibialis anterior (the muscle at the front of your shin)

• Toe extensors

• Calf muscles (which can become tight and restrict mobility)

If foot drop is more severe or persistent, a device called an ankle-foot orthosis (AFO) may be recommended to assist with walking.

Exercises to Improve Foot Drop

These exercises should be done consistently and ideally under the guidance of a licensed physical therapist, especially if you’re in the early stages of recovery or post-injury.

1. Calf Stretch

Helps relieve tightness in the lower leg and improve ankle mobility.

• Stand facing a wall, placing your palms flat at shoulder height.

• Step your affected leg back about two feet.

• Keep your back heel on the ground and bend the front knee slightly.

• Lean forward until you feel a stretch in your back calf.

• Hold for 20–30 seconds, then relax.

• Repeat 3 times per session.

2. Toe Lifts

Targets the toe extensor muscles for better control.

• Sit upright with feet flat on the floor.

• Keep the ball of your foot grounded and lift your toes upward.

• Hold for 2–3 seconds, then release.

• Perform 10 reps, working up to 3 sets.

3. Seated Dorsiflexion

Builds strength in the tibialis anterior muscle.

• Sit with feet flat on the floor.

• Keep your heel on the ground and lift the front of your foot.

• Pause for 2–3 seconds, then lower slowly.

• Perform 10 reps, up to 3 sets.

4. Resistance Band Dorsiflexion

Adds resistance for muscle strengthening and neuromuscular control.

• Anchor a resistance band to a sturdy object like a table leg.

• Sit with legs extended and loop the band over the top of your foot.

• Pull your foot toward you, keeping the leg still.

• Hold for 2–3 seconds, then slowly return.

• Repeat 10 times, working up to 3 sets.

When to Seek Professional Help

While these exercises are generally safe, foot drop can sometimes be a sign of a serious neurological or orthopedic condition. If you’re experiencing any of the following, consult a healthcare provider immediately:

• Sudden onset of foot weakness

• Pain radiating down the leg

• Numbness or tingling

• Difficulty with balance or walking

Early intervention improves the likelihood of recovery, especially if nerve damage is involved.

The Bottom Line

Foot drop can affect your mobility and independence, but with targeted exercises, many people can regain strength, improve control, and reduce their risk of falls. Patience and consistency are key progress may be gradual, but each step forward counts.

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