Foot drop is an occurrence that causes you to lose sensation and/or control in the foot, which causes you to have difficulty flexing the foot. Foot drop is actually a symptom, not a disease. People who experience foot drop may have an underlying condition like nerve damage due to diabetes, sciatica that affects the lower back or muscular dystrophy. Those that have experienced a stroke also may have foot drop symptoms. Your physician may recommend exercises to stretch the knee and ankle muscles and strengthen the leg, to reduce drop foot's noticeability.
Double-Knee Stretch
If your foot drop is due to sciatica or another condition affecting the nerves in the lower back, the double-knee stretch can help to bring circulation to the lower back while stretching the legs. It's also a gentle, safe stretch for the body. Start by lying on your back with your feet flat on the floor. Slowly bring both knees in toward your chest, wrapping your arms around your knees. You should feel a stretch in the lower back. Hold this position for 30 seconds. You can rock back and forth gently to massage the lower back area and encourage circulation, if desired.
Knee Extensions
Knee extensions can work the quadriceps and tibialis anterior muscles that help to flex the foot. Both of these muscles are affected by foot drop and can be safely exercised and strengthened. To perform, sit on a sturdy table or desk with your lower legs dangling free. Straighten your legs at the knee. Hold the position where your legs are the straightest for five seconds. Slowly lower the legs to your starting position. Repeat the exercise 25 times. Rest for 30 seconds, and repeat for an additional set.
Step-Assisted Calf Stretches
When you experience foot drop, it can be difficult to stretch the calf muscles because the foot cannot flex as easily. The step-assisted calf stretch helps to reduce muscle tension in the calf in a slow, controlled manner. To perform, stand on a step with the heel of your affected foot hanging off the step. Grasping onto handrails and using your other foot for balance, slowly lower the heel of your affected foot. You should feel a stretch in the back of the leg -- do not stretch to the point of pain or discomfort. Hold this position for 10 seconds, then return the foot to its starting position. Repeat the exercise three times on this foot. For even stretching, stretch the opposite leg as well.
Ankle Inversions/Eversions
Ankle inversion/eversion exercises help to safely stretch the ankle and relieve muscle tension that can develop due to foot drop. Begin by lying on your right side on a weight bench, couch or bed with your ankles hanging off the side. Slowly tilt your toes to your right side, imagining you are pointing the toes toward the floor. Hold this position for five seconds, then lift the toes toward the ceiling. Hold this position for five seconds, then lower to return to your starting position. Continue this up-and-down motion for 25 repetitions, then switch to work your left side.
References
- The Cochrane Collaboration; Rehabilitation Interventions for Foot Drop in Neuromuscular Disease; C. Sackley, P.B. Disler, et al.; April 2009
- MayoClinic.com; Foot Drop; Nov. 5, 2009
- Spine-Health; Exercise for Sciatica from Spinal Stenosis; Ron S. Miller P.T.; June 2010
- The Nicholas Institute of Sports Medicine and Athletic Trauma; Lower Body Strengthening Program Exercises; March 2007
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