The Six Best Exercises for Foot Drop

Foot drop is a condition that is caused by one of several different disorders. People who suffer from this condition have gait abnormalities because the forefront of their foot drops while they are walking. The condition may be temporary or permanent. Whether it affects one or both of your feet, drop foot often causes the front part of the foot to drag when walking. Treatment for foot drop varies depending on the cause of the condition. In addition to available medical treatments, there are several foot drop exercises that can help to strengthen the affected foot.

Treatment for foot drop

To diagnose the condition that is causing the foot drop, doctors may use diagnostic imaging tests. After a proper diagnosis and prescribed course of treatment, the following steps may be recommended:

• A splint or brace to help give a more normal gait
• Ankle-foot orthosis
• Surgery on the peroneal nerve
• Vitamin B6 therapy or nerve medications
• Physical therapy

It’s important to openly communicate with your doctor about the course of treatment that may be best for you, and be certain to follow all of the recommendations that you are given.

Exercises for foot drop

Before starting exercises for foot drop, be sure to obtain permission from your doctor. These exercises will help to strengthen the foot muscles that are involved in lifting the front portion of the foot.

1. Cycling

The movements that your foot makes when riding a bicycle involve the muscles used to lift the front part of your foot. There are various options to strengthen these muscles:

• lie on your back and make cycling movements in the air, 
• ride a stationary bike or 
• ride a real bicycle. 

All of these exercises can help to strengthen the muscles that control basic functions of the foot’s movement.

2. Calf Raises

This exercise helps to strengthen both the muscles in the feet as well as the calf muscles. To perform this exercise, stand up straight on a flat, supportive surface. Raise your body up on your toes and lower it back down again. Repeat this exercise for one set of 20 calf raises to start; then build up to completing two sets.

3. Foot Stretches

Foot stretches help to strengthen the muscles that surround the front of your foot. To do this exercise, sit on the floor or on a yoga mat with your leg stretched out in front of you. With a long towel, loop it around your affected foot and pull the top part toward you while keeping your leg straight. Hold for five seconds and then relax your foot. Repeat this exercise 10 times.

4. Toe Flexes

To perform toe flexes, sit on the floor with your legs stretched straight out in front of you. Place your hands on the floor on either side to provide you with some support, and raise one leg. While your foot is slightly off the ground, bend it towards your body. Hold this position for five seconds before relaxing. Repeat this exercise 10 times per leg.

5. Toe Curls

Sit in a chair that has arms on it and brace yourself by holding onto the arms. With your knees straight, raise your legs straight out in front of you until they are parallel to the floor. Point your toes toward your body and hold the position for five seconds. Repeat the toe curls 10 times per set, completing two sets of the exercise.

6. Toe Grabs

Place a small ball or towel in front of your chair, and sit in the chair. While you are seated, take your barefoot and try to grab the ball or towel with your toes. Try to lift the object as high as your knees if you are able to do so. Do two sets of 10 repetitions each of this exercise.


Foot drop can be caused by a number of different conditions and may affect your ability to walk properly. If you think you might have foot drop, make an appointment to see your doctor to obtain a proper diagnosis and treatment. Ask your doctor if it is okay for you to perform these simple exercises at home. If you are given permission by your doctor, these exercises will help to strengthen your muscles so you might be able to walk more normally.

Do you have foot drop? Are there any foot drop treatment exercises that have helped you? Share your experiences in the comments below!

Choosing the Right Insole for Your Foot

Foot pain can be caused by a wide range of issues, from running a marathon to playing a squash tournament to traversing through your garden. Regardless of the source of the problem, it is always debilitating to some degree; most of us rely pretty heavily on our feet to get us around. The good news is that the majority of foot problems can be treated – and sometimes, it’s as simple as getting insoles for our shoes. In this post, we’ll cover different types of insoles and what you should consider for each one.

Orthotic Arch Support Insoles

Orthotic insoles offer the highest level of support and are designed with a rigid or semi-rigid support plate. Whether you’re looking for prefab or custom-made orthotics, this type of insole focuses on supporting the foot’s arch and heel, providing a natural form for whatever activities your day may bring. While orthotic insoles usually take some time to break in, the benefit will certainly outweigh any initial discomfort. These insoles help eliminate strain on the plantar fascia, which runs along the bottom of the foot from the heel to the forefoot. If you have arch pain or plantar fasciitis, an orthotic arch support is worth a shot. This insole is also ideal for anyone suffering from over-pronation or supination.

If you’ve never had an orthotic insole before, starting with the semi-rigid option is recommended as the rigid support is almost completely stiff. Either way, you can break in your insole by wearing it for a couple of hours every day for the first week, and slowly increasing the duration from there. If you still experience discomfort after several weeks, you might want to consider another insole.

Cushioned Arch Support

If you’re looking for a softer insole option, cushioned arch supports may be what you need. Unlike the rigid support offered by orthotic arch supports, cushioned insoles are entirely padded to provide your foot with lots of cushioning. Foot fatigue is the most common ailment that this padded support can relieve. Shin splints are another common injury that cushioned supports can alleviate. These insoles are also perfect for anyone on their feet all day, whether or not they have foot problems.

Flat Cushions

When you buy a new pair of kicks, there’s usually a thin sock liner along the inside of the shoe. This insole doesn’t actually provide any support but just offers a lining for your footwear. Replacement insoles are available in whatever material suits your preference – but you won’t necessarily be doing your foot any good with this option.

Examine Your Feet

As you assess what type of insole you need, keep in mind the shape of your foot – is it narrow, wide, long, short? Sizing usually follows your shoe size, but each insole will have its own variations, so be sure to read through the product description – and reviews when possible – to be sure you’re getting the right fit.

Also consider the arch of your foot. Do you have high arches, neutral arches or flat feet? Wearing an insole that’s not designed for your type of arch will likely be painful, so be sure you’re looking at the right one. If you don’t know what kind of arches you have, try looking at your wet footprint. If you don’t see a trace of the arch in the print, you probably have high arches; alternatively, if you see nearly the entire outline of your foot, it’s likely that you have flat feet. Getting the low or high arch support you need can make all the difference.

Get back to the mobile activities you love in no time with a supportive insole. And even if you haven’t reached the point of immobility, if you’re experiencing any type of foot pain, an insole may be a simple solution before it gets worse. Do you already use an insole? What are your tips for insole shopping? Feel free to share in the comments below!