8 Exercises for Foot Drop | Doctor and Physio Led Rehab

In this video, I’m excited to share with you some effective exercises to help manage foot drop, a condition that can significantly impact your mobility and quality of life. Foot drop, or drop foot, is characterized by difficulty in lifting the front part of your foot, which can lead to tripping and challenges while walking. It often affects one foot and can stem from various causes, including nerve injuries, neurological disorders, or muscle weakness. If you’re experiencing these symptoms, it’s essential to consult with your healthcare provider for a proper diagnosis and treatment plan.

Today, I’m joined by my colleague, Ella Boy, a qualified physiotherapist, who will guide you through eight simple yet powerful exercises that you can do at home. These exercises are designed to strengthen the muscles involved in foot movement, improve your balance, and enhance your overall mobility. Let’s dive into the exercises!

**Exercise 1: Ankle Dorsiflexion**

Start by sitting or standing with your affected foot extended in front of you. Lift your toes toward your shin, feeling a gentle stretch in the front of your ankle. Hold this position for 5 to 10 seconds before slowly lowering your foot back down. Repeat this movement 10 to 15 times. This exercise primarily targets the tibialis anterior muscle, which is crucial for lifting your foot.

**Exercise 2: Ankle Adduction and Abduction**

For this exercise, sit or stand with your affected foot extended. Begin with adduction, moving your foot inward against light resistance—this can be done by pressing against your foot with your hand. Then, move to abduction, pushing your foot outward against the same resistance. Aim for 10 to 15 repetitions in each direction. These movements will help strengthen the smaller stabilizing muscles in your foot and ankle.

**Exercise 3: Assisted Dorsiflexion**

Sit down and, if possible, reach down to place your hand under the ball of your affected foot. Gently pull your foot up toward your shin, holding for 5 seconds before lowering it back down. Repeat this 5 to 10 times. If you can’t reach your foot, consider using a resistance band or towel to assist with the movement.

**Exercise 4: Toe Raise Negatives**

Stand with your feet shoulder-width apart and rise onto your toes. Slowly lower your heels back down over a count of five seconds. This eccentric movement is vital for building strength in your calf and foot muscles. Repeat this exercise 8 to 10 times, focusing on a controlled lowering phase.

**Exercise 5: Heel Raises**

Using a chair or wall for balance, stand with your feet shoulder-width apart. Lift your heels off the ground, rising onto the balls of your feet. Hold this position for 2 to 3 seconds before lowering your heels back down. Aim for 10 to 15 repetitions. This exercise will help strengthen your calf muscles, which play a significant role in walking.

**Exercise 6: Ankle Eversion**

Sit or stand with your affected foot extended. Slowly rotate your foot outward, moving the sole away from your midline. Hold this position for 2 to 3 seconds before returning to neutral. Repeat this movement 10 to 15 times. This exercise targets the peroneal muscles, which are often weakened in individuals with foot drop.

**Exercise 7: Ankle Inversion**

Now, let’s do the opposite movement. Sit or stand with your affected foot extended and rotate your foot inward, moving the sole toward your body. Hold for 2 to 3 seconds before returning to neutral. Again, aim for 10 to 15 repetitions. This exercise will help strengthen the muscles on the inside of your ankle.

**Exercise 8: Single Leg Stance**

For this final exercise, you’ll need a chair or wall for support. Stand near the support and lift one foot off the ground, balancing on your affected leg. Hold this position for 30 seconds before switching legs. For an added challenge, try closing your eyes or standing on a soft surface. This exercise is excellent for improving your balance and stability.

As you incorporate these exercises into your routine, remember to listen to your body and progress at your own pace. Consistency is key, and over time, you should notice improvements in your strength and mobility. Always consult with your healthcare provider before starting any new exercise program, especially if you have underlying health conditions.

For more information on foot drop, including potential causes and additional resources, please refer to the description box of this video. If you found this video helpful, I encourage you to leave a comment and share it with anyone who might benefit from these exercises. Together, we can improve mobility and enhance the quality of life for those affected by foot drop.

Thank you for joining me today, and I look forward to seeing you in the next video!