Foot drop defines a medical condition that affects your ability to properly lift the front part of your foot, according to the Mayo Clinic. Cause may be neurological, anatomical or muscular in nature. Ankle strengthening exercises for a foot drop may help lessen symptoms and improve gait as part of a physical therapy regime. Since all conditions vary, consult with your doctor prior to starting any new exercise.
Utilize Yoga
Strengthening your entire legs plays an essential role in improving your gait, a concern among people afflicted with foot drop. Strong leg muscles help support your body weight and make walking more effortless. Start doing a yoga posture known as the Tree Pose to increase strength in your thighs, calves, back and ankles, according to ABC-of-yoga. The Tree Pose also improves overall balance and concentration levels, making falling or tripping less likely. Stand upright with your feet shoulder-width apart. Lift both arms overhead and touch palms together. Slowly lift your right foot and place the heel against your left knee. Hold this position for 10 seconds while breathing normally. Slowly return to the original position. Relax for 10 seconds. Repeat this exercise five times.
Use Chairs For Support
Turning your chair into an exercise tool will prove beneficial during your ankle strengthening exercises for a foot drop regime. Chairs provide needed support in order to stabilize your body while strengthening your ankles and improving your overall balance. Start doing a toe raise by standing facing the back of a firm chair, according to the National Institute on Aging. Stand with your feet shoulder width apart. Place both hands onto the top of the chair. Take a deep breath in. Slowly lift your body weight onto your toes. Hold this position for two seconds. Slowly exhale as you gently lower your body back to the original position. Repeat this maneuver 10 times. Relax for 10 seconds. Repeat this exercise another 10 times.
Utilize Isometrics
Ankle strengthening exercises for a foot drop can benefit from using isometrics, by strengthening the muscles without moving the ankle joint. Start increasing your ankle strength by doing some dorsiflexion maneuvers while sitting upright in a firm chair, according to the online physical therapy site of Cyperpt. With your legs fully extended, gently place your right foot over the top of your left foot. Gently push your left foot up against your right foot, using your right foot to resist movement. Hold this tension for eight seconds. Release the tension and relax for 10 seconds. Repeat this exercise 10 times. Do the exercise again by changing foot positions, putting your left foot over the top of your right foot.
Utilize Table Legs
Start putting your table legs to use as exercise tools during your ankle strengthening exercises for a foot drop routine. Table legs can be used to strengthen the inside of your ankle in a inversion maneuver, according to Cyperpt. Either stand or sit upright for this exercise. Place the inside of your right foot against a table leg. Press your foot into the leg. Hold this tension for eight seconds. Release the tension and relax for 10 seconds. Repeat this exercise 10 times. Do the exercise again using your left foot. For variety, do this exercise using the bottom corner of your sofa.
References
- Mayo Clinic; Foot Drop, Definition; Mayo Foundation for Medical Education and Research; 2009
- Mayo Clinic; Foot Drop, Treatment and Drugs; Mayo Foundation for Medical Education; 2009
- ABC-of-yoga.com; Yoga Exercises, Standing Poses; MaxLifestyle International, Inc.; 2008
- Go4life; Toe Stands, Strength and Balance Exercises; National Institute on Aging; 2011
- Cyber PT; Ankle Isometrics, Dorsiflexion/Plantarflexion; 2011
- Cyber PT; Ankle Isometrics, Inversion/Eversion; 2011
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