Foot drop is a condition that makes it difficult to lift the front part of the foot related to weakness in the ankle joint. Foot drop is a symptom of another problem such as muscle or nerve damage, muscle or nerve disorders or central nervous system disorders like multiple sclerosis or a stroke. Muscle strengthening exercises for the foot and ankle may help you get back to an active lifestyle in some cases. Your doctor needs to determine what treatment or type of exercise is best for your condition.
Ankle Dorsiflexion and Plantar Flexion
Sit or lie down and keep your affected foot off the ground by putting a rolled-up towel under your calf. Move your affected foot toward your body while keeping your other leg straight. Hold your foot up for six seconds, then move the foot down and hold for six seconds. Return to the starting position and repeat six times. Perform this exercise on both sides if both feet are affected.
Foot Inversion/Eversion
Sit with your back pressed against a chair. Turn your affected foot inward so you can see the bottom of your foot, then hold this position for six seconds. Slowly turn your foot outwards and hold for six seconds. Repeat six times. Perform this exercise with the other foot if necessary. You can add ankle weights to make this more of a strengthening exercise.
Ankle Circles
Sit with your back pressed against a chair. Move your affected foot in a clockwise circle six times while keeping your other leg still. Move the same foot in a counterclockwise circle six times. Repeat this exercise with the other foot if necessary.
Toe to Heel Movements
Put your hands on a table for support and rise up on your toes. Stay up on your toes for six seconds. Return to a standing position and rock back on your heels. Hold the heel position for six seconds. Repeat this exercise six times.
Marble Pick-Up
Place 15 to 20 marbles on the floor. Try to pick up the marbles with your toes and place them in a container. This exercise builds strength in your feet when performed several times a week.
Cycling
In addition to being an excellent aerobic exercise, cycling is the best exercise to strengthen the muscles of your feet, according to Foot Quad, an ayushveda health and lifestyle website. Since all of the muscles of your foot are at work, cycling enhances blood circulation.
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