Exercises for Foot Drop: 8 At-Home PT Moves, Step-by-Step

When the front of your foot won’t lift the way it should, every step can feel uncertain. Foot drop often leads to tripping, toe-dragging, and a tiring “high-stepping” gait just to clear the ground. It’s frustrating—and it can sap your confidence on stairs, curbs, and uneven sidewalks. The good news: with the right exercises done consistently, many people improve dorsiflexion strength, ankle control, and walking safety.

This guide walks you through eight at-home physical therapy moves designed for foot drop, from gentle assisted motions to targeted strengthening and balance work. For each exercise, you’ll get a clear goal, what you need, step-by-step instructions, how many reps and how often, simple ways to make it easier or harder, and safety checks to prevent flare-ups or falls. We’ll start with a quick warm-up and setup section—what to do before you begin and how to make the most of bracing or supports—then progress logically so you can build skill and confidence week by week. Get medical clearance first if you have significant weakness, numbness, or new pain. Ready to train smarter? Let’s begin.

1. Warm-up and setup: get cleared and fitted at Achilles Foot and Ankle Center

Before you start exercises for foot drop, set yourself up to move safely and effectively. A brief warm-up reduces stiffness that can limit dorsiflexion, and the right brace or shoe support can keep you steady as you practice. Our team can confirm the cause of your foot drop, fit an ankle-foot orthosis (AFO) when appropriate, and tailor your plan so you progress with confidence.

Goal

Prepare your ankle, calf, and shin for training, reduce calf/heel tightness, and create a safe space with the right support so your practice builds strength and better gait mechanics—without unnecessary strain.

What you need

• Support surface: Sturdy chair, counter, or wall
• Footwear/bracing: Athletic shoes and your AFO if prescribed
• Mobility tools: Small towel or strap
• Space and light: Clear floor, good lighting, no loose rugs or cords
• Timer: Phone or watch

Step-by-step

1. Clear your area: Remove clutter, cords, and throw rugs; switch on bright lights.
2. Posture check (seated): Sit tall at the edge of a chair, both feet flat.
3. Circulation warm-up (1 minute): Gentle ankle circles each way; slow foot pumps.
4. Calf wake-up (1 minute): Seated heel-toe rocks, then light calf massage.
5. Light stretch (1–2 minutes): Seated towel calf stretch—gentle, no bouncing.
6. Support setup: Position your chair or stand at a counter for the first exercise block.
7. Brace plan: Practice isolated ankle work out of the AFO; wear the AFO for any standing balance or walking drills.

How much and how often

• Warm up 3–5 minutes before each session.
• Aim for 1–3 short sessions per day; consistency matters more than duration.

Make it easier

• Do the entire warm-up seated.
• Keep your AFO on for any standing portions.
• Shorten stretches if you feel pulling in the calf or heel.

Make it harder

• Add gentle standing weight shifts with both hands on a counter.
• Increase ankle pumps to a slow, controlled 2–3 count up and down.

Safety checks

• Pain above mild discomfort, increasing numbness/tingling, or foot slap that worsens means stop and reassess.
• Inspect skin after any brace wear, especially if you have diabetes.
• Use a stable support at all times; never perform balance work in a dim or cluttered space.

2. Ankle dorsiflexion (passive to active)

This is the cornerstone move for exercises for foot drop. Dorsiflexion lifts your toes toward your shin, helping clear the ground and reducing toe-drag. Start passively if movement is limited, then progress to active and controlled lowering to strengthen the muscles and retrain your brain–muscle connection.

Goal

Improve toe clearance and ankle control by restoring dorsiflexion strength and range, reducing tripping risk and building a smoother gait.

What you need

• Chair or firm surface to sit on
• Towel or strap for assistance
• Support nearby if you’ll try any standing variations
• AFO off for this isolated ankle work (use it for standing/walking drills)

Step-by-step

1. Set up (seated): Sit tall. Option A: Cross the affected ankle over the other thigh. Option B: Keep the heel of your affected foot on the floor with the knee slightly bent.
2. Passive reps (starter): Use your hand or a towel around the forefoot to gently pull the toes toward your shin. Hold 2–3 seconds; lower slowly.
3. Active-assisted: Begin the lift yourself and add just enough help with your hand/towel to finish the motion. Control the return.
4. Active: Without assistance, lift the toes toward the shin, keeping the ankle straight (no rolling in or out). Pause 1–2 seconds; lower in 3–5 seconds.
5. Quality check: Movement comes from the ankle; knee and hip stay quiet.

How much and how often

• 10–15 reps × 2 sets, 1–2 times daily
• Tempo: 1–2 seconds up, 3–5 seconds down
• Rest 30–60 seconds between sets

Make it easier

• Stay with passive-only reps
• Work in a smaller, pain-free range
• Add a gentle seated calf stretch beforehand to reduce tightness

Make it harder

• Add a 3–5 second hold at the top of each rep
• Emphasize slow “negative” lowers
• Light self-resistance: press your hand lightly against the top of the foot and hold an isometric dorsiflexion for 5 seconds

Safety checks

• No sharp ankle pain or calf cramping; stop if numbness/tingling increases
• Keep the ankle aligned; avoid turning the foot inward or outward
• Move slowly—no jerking—and breathe (don’t hold your breath)
• If symptoms worsen or you can’t control the lower, reduce assistance level or volume and consult your provider

3. Assisted toe raises (active-assisted dorsiflexion)

If lifting your toes is the hardest part of walking with foot drop, this drill bridges the gap. By adding just enough assistance to complete the movement, you retrain the nervous system and strengthen dorsiflexors without compensating. Slow, intentional reps matter more than force.

Goal

Relearn and strengthen dorsiflexion with help, improving toe clearance, reducing tripping, and preparing for unassisted reps.

What you need

• Chair with a firm seat
• Your non-affected foot to assist
• Towel or strap (backup option)
• AFO off for isolated ankle work

Step-by-step

1. Set up (seated): Sit tall. Place your affected foot lightly on top of your non-affected foot so the bottom foot’s toes sit under the forefoot of the top (affected) foot.
2. Assist the lift: Use the bottom foot to gently lift the front of the affected foot toward your shin. Keep the ankle straight (no rolling in/out).
3. Active-assist: As you’re lifted, actively try to help with your affected foot. Hold 1–2 seconds.
4. Controlled lower: Slowly lower for 3–5 seconds. That “negative” builds control.
5. Option B (towel): Loop a towel around the forefoot and pull up while you try to lift. Keep the heel down and knee relaxed.

How much and how often

• 10–15 reps × 2 sets, 1–2 times daily
• Tempo: 1–2 seconds up, 3–5 seconds down
• Rest 30–60 seconds between sets

Make it easier

• Do passive-only lifts with full assistance
• Use a smaller, pain-free range
• Add a gentle seated calf stretch beforehand

Make it harder

• Reduce assistance so you do most of the work
• Add a 3–5 second hold at the top
• Light self-resistance: hand on the forefoot, press up into your hand for a 5-second isometric

Safety checks

• Stop with sharp pain, cramping, or increasing numbness/tingling
• Keep the ankle aligned; avoid turning the foot inward or outward
• Don’t press down on the helper foot; the assist should be gentle
• If you have neuropathy or wear an AFO later, inspect skin after practice

4. Toe raise negatives (eccentric dorsiflexion control)

“Negatives” build control where it matters most—on the way down. By starting in a lifted position and lowering your toes slowly toward the floor, you train the dorsiflexors eccentrically, which research and PT practice use to improve strength, motor control, and toe clearance during gait.

Goal

Improve controlled lowering of the foot to reduce toe slap, enhance ankle stability, and build endurance for smoother steps.

What you need

• Chair with a firm seat
• Towel/strap or non-affected foot to help you get into the top position
• Counter or wall if trying a standing variation
• AFO off for isolated ankle work

Step-by-step

1. Set up (seated): Sit tall with your affected heel on the floor and knee slightly bent.
2. Get to the top: Use your hand/towel or your non-affected foot to lift the front of the affected foot toward your shin.
3. Eccentric lower: Let go of the assist and slowly lower the forefoot in 4–6 seconds. Stay aligned—no rolling in or out.
4. Reset and repeat: Re-assist back to the top for the next rep. Keep breathing and the knee quiet.

How much and how often

• 8–12 reps × 2 sets, 1–2 times daily
• Tempo: quick assist up; 4–6 seconds down
• Rest 30–60 seconds between sets

Make it easier

• Use more assistance to reach the top each rep
• Work in a smaller, pain-free range
• Shorten the lower to 2–3 seconds initially

Make it harder

• Increase the lower to 6–8 seconds
• Add a brief 2–3 second hold near mid-range before finishing the lower
• Light self-resistance: fingers on the forefoot to add gentle downward pressure during the lower
• Standing option: toes lifted while holding a counter, then lower slowly

Safety checks

• Stop with sharp pain, increasing numbness/tingling, or calf cramping
• Maintain ankle alignment; avoid collapsing inward/outward
• Control each rep—if the foot drops, reduce difficulty or volume
• If you have neuropathy or skin risk, check for irritation after using straps or assists

5. Heel raises (calf strengthening for ankle stability)

Heel raises strengthen your calves, which support the ankle and improve push-off and balance—key partners to dorsiflexion work. Even though plantarflexion is the “opposite” motion, stronger calves help stabilize the ankle so your toes don’t roll out and your steps feel smoother and more confident.

Goal

Build calf strength and ankle stability to support safer walking and reduce compensations and wobble during stance.

What you need

• Stable support: Countertop or sturdy chair
• Footwear/bracing: Athletic shoes; wear your AFO for balance if prescribed and it allows ankle motion
• Non-slip surface: Clear, well-lit area

Step-by-step

1. Set up: Stand hip-width with feet straight. Lightly hold the counter with both hands. Knees unlocked, posture tall.
2. Press through 1st–2nd toes: Keep ankles from rolling outward as you lift.
3. Rise up: Lift both heels 1–3 inches. Pause at the top for 1–2 seconds.
4. Lower slow: Return heels to the floor over 3 seconds with control.
5. Optional second set: Repeat with a slight knee bend to bias the soleus.
6. Quality check: Weight even on both feet; no rocking or bouncing.

How much and how often

• 10–15 reps × 2 sets, 1–2 times daily
• Tempo: 2 seconds up, 1–2 second pause, 3 seconds down
• Rest 45–60 seconds between sets

Make it easier

• More support: Keep both hands on the counter; smaller lift
• Seated version: Do seated heel raises if standing is unsafe
• Brace on: Wear your AFO for balance if it permits motion

Make it harder

• Top hold: Add a 3–5 second pause at the top
• Slower lowers: 4–6 seconds down for extra control
• Single-leg: Progress to supported single-leg raises (only when two-leg is easy)

Safety checks

• Keep ankles aligned; avoid rolling outward
• Stop with sharp heel/Achilles pain or calf cramping
• No bouncing; control each rep
• Use shoes and a non-slip surface; always keep at least one hand on support
• If symptoms worsen (pain, numbness, toe slap afterward), reduce volume and consult your provider

6. Seated calf stretch (gastroc–soleus flexibility)

Tight calves limit dorsiflexion and can worsen toe-drag or toe slap. This seated towel stretch targets both the gastrocnemius (knee straight) and soleus (knee bent) to restore ankle motion. Consistent stretching helps prevent stiffness in the calf and heel that can aggravate foot drop.

Goal

Improve ankle flexibility to allow better toe lift, smoother foot placement, and reduced tripping risk.

What you need

A simple setup makes this easy to do anywhere without standing balance demands.

• Chair with a firm seat
• Towel or strap (no elastic)
• Shoes off for best grip on the forefoot
• Timer to hold consistent stretches
• AFO off for the stretch

Step-by-step

Move slowly and breathe; you should feel a gentle stretch, not pain.

1. Sit tall: Extend the affected knee and place the heel on the floor.
2. Loop towel: Wrap around the forefoot just behind the toes.
3. Gastrocnemius (knee straight): Gently pull the forefoot toward you until you feel a calf stretch. Hold 20–30 seconds, breathe, then ease off.
4. Repeat 2–3 times.
5. Soleus (knee slightly bent): Keep the heel down, bend the knee a little, and pull again for a lower-calf/Achilles stretch. Hold 20–30 seconds, 2–3 times.
6. No bouncing; keep the ankle aligned (don’t roll in or out).

How much and how often

Brief, regular stretching maintains gains and preps you for strengthening.

• 2–3 holds each variation (straight-knee and bent-knee)
• 20–30 seconds per hold
• 1–2 times daily, and before dorsiflexion drills

Make it easier

Start small and pain-free so your muscles relax, not guard.

• Shorter holds: 10–15 seconds
• Less tension: Pull lightly, smaller range
• Pillow under calf for comfort

Make it harder

Progress only if alignment and comfort are solid.

• Contract–relax: Press the forefoot gently into the strap 5 seconds, then relax deeper
• Add toe extension: Lift the big toe slightly for a focused stretch
• Longer holds: Build to 30–45 seconds

Safety checks

Stretching should never provoke nerve symptoms or sharp pain.

• Stop if you feel numbness, tingling, or burning
• Keep heel down and ankle straight; no rolling
• Avoid aggressive pulls if you have Achilles pain or recent calf injury

7. Ankle inversion and eversion (medial–lateral control)

When the ankle wobbles side to side, the foot can catch the ground or roll unexpectedly. Training inversion (lifting the inside edge) and eversion (lifting the outside edge) builds the small stabilizers that guide your foot straight ahead. These ankle-control drills complement dorsiflexion work and are staple exercises for foot drop programs.

Goal

Improve medial–lateral ankle control to reduce toe catch, prevent rolling, and promote a straighter, steadier step.

What you need

• Chair with a firm seat
• Clear floor space with good lighting
• Counter or wall if you try a standing option
• AFO off for isolated ankle work (use for standing balance if needed)

Step-by-step

1. Set up (seated): Sit tall with the affected foot flat, knee over the second toe.
2. Eversion: Lift the outside edge of the foot and toes up; keep the heel down. Pause 1–2 seconds; lower in 2–3 seconds.
3. Inversion: Lift the inside edge of the foot and big toe side up; keep alignment. Pause; lower slowly.
4. Quiet leg: Movement comes from the ankle—no knee/hip sway.
5. Optional standing: Hold a counter, keep weight light on the foot, and repeat the same motions.

How much and how often

• 10–15 reps each direction × 2 sets, 1–2 times daily
• Tempo: 1–2 seconds up, 2–3 seconds down
• Rest 30–60 seconds between sets

Make it easier

• Smaller, pain-free range
• Stay seated the entire time
• Use your fingers on the ankle bones as a cue to keep alignment

Make it harder

• Add a 3–5 second hold at the top
• Light hand resistance: gently press against the lifted edge
• Standing variation with light weight through the foot

Safety checks

• No sharp pain or increasing numbness/tingling; stop if symptoms rise
• Heel stays down; ankle lifts without rolling the knee inward/outward
• Move slowly—no jerking—and keep the toes relaxed
• Use a stable support for any standing work

8. Single-leg stance (balance and gait confidence)

Balance training ties your strengthening together so walking feels steadier. This capstone drill teaches your ankle to make small corrective motions and builds confidence on stairs and uneven ground. It pairs well with the other exercises for foot drop you’ve been practicing.

Goal

Improve balance, ankle stability, and proprioception to reduce tripping and toe catch, and to boost gait confidence.

What you need

• Stable support: Countertop, sturdy chair, or railing
• Footwear/bracing: Athletic shoes; wear your AFO if prescribed for standing balance
• Floor and light: Clear, non-slip surface with bright lighting
• Timer or watch

Step-by-step

1. Set up: Stand hip-width at the counter, light hold with both hands, posture tall, eyes forward.
2. Shift and lift: Shift weight onto your affected leg (knee soft, knee over the second toe). Gently lift the other foot 1–2 inches.
3. Hold steady: Breathe. Keep your pelvis level and arch lifted; make small ankle corrections.
4. Controlled reset: Set the foot down before you lose balance. Reset and repeat quality holds.

How much and how often

• 3–5 holds per leg, up to 20–30 seconds each (start with 5–10 seconds)
• 1–2 sessions daily
• Rest 20–30 seconds between holds

Make it easier

• Kickstand: Keep the toes of the unweighted foot on the floor
• More support: Two-hand hold on the counter
• Shorter holds: Accumulate time with multiple 5-second efforts
• AFO on: If it improves safety for standing work

Make it harder

• Less support: One hand, then fingertip, then hover hands near the counter
• Head turns: Slowly look left/right or up/down while holding
• Compliant surface: Stand on a folded towel only when the basic version is solid and support is within reach

Safety checks

• Always train next to a sturdy support on a non-slip surface with good lighting
• Stop with sharp pain, dizziness, or increasing numbness/tingling
• If the ankle rolls inward/outward or the foot repeatedly “slaps” down, regress the difficulty
• Clear walkways; avoid throw rugs and cords during balance practice

Next steps

Steady progress comes from short, regular sessions and clean form. Pair dorsiflexion work with calf flexibility and balance, wear your AFO for standing/walking when prescribed, and advance only when you can control each rep without pain or toe slap. If symptoms worsen, you develop new numbness, or you’re not improving after several weeks, it’s time to get checked.

Our foot and ankle specialists can pinpoint the cause of your foot drop, fit or adjust an AFO, and tailor a plan that may include targeted therapy, gait training, and guidance on nerve stimulation or further testing when appropriate. Ready for a personalized game plan and safer steps? Schedule with the team at Achilles Foot and Ankle Center for an evaluation and a progression that fits your goals, your lifestyle, and your timeline—so you can walk with more confidence on every surface.