The gastronemius and soleus are two of the major muscles in the lower leg, and are responsible for plantarflexion, or pushing down on the balls of your feet. Walking on your tiptoes requires these muscles to contract to hold your heels in an elevated position. Walking on your tiptoes can be challenging if you have never done it before; however, you will get better with practice. Tiptoe walking can also be used to inject some variation into your regular walking routine.
Step 1
Stand up straight with your feet positioned just inside shoulder width apart and parallel to each other. Look straight ahead.
Step 2
Raise your heels about 1 to 2 inches off the ground. You can walk on tiptoes with or without shoes. Performing the exercise with shoes allows you to focus more on the strength portion of the exercise; going without shoes requires you to stabilize more with your toes.
Step 3
Step forward with your right foot, making sure to only contact the ground with the ball of your foot. Simultaneously, swing your right arm forward, keeping a 90-degree angle at the elbow, until your hand is in-line with your chest. Allow your left arm to swing back.
Step 4
Step forward with your left foot, again only contacting the ground with the ball of your foot. Also, swing your left arm forward with the same 90-degree angle at the elbow joint, until your hand is in-line with your chest. Make sure you swing back your right arm as well.
Step 5
Alternate brisk steps forward with arm swings while maintaining your heels in an elevated position.
Tips and Warnings
- Start with a short distance of only 10 to 20 paces. When that distance becomes easy, you can gradually increase the time you maintain the tiptoe walking position by five, 10, 15 minutes or greater. To make the exercise more difficult, use a weight vest or hand weights or carry dumbbells in each hand to provide added resistance.
- When performing the exercise over long intervals of time, allow for a 30-second break every five minutes to ensure adequate blood flow to the feet. Isometric contractions, such as holding the heels in a continuously elevated position, can partially block blood flow to areas below the working muscle. If you have recently had ankle, calf, knee or foot issues, consult your doctor to ensure this exercise is safe for you.
Member Comments