Toe walks are a strengthening exercise used to improve calf strength and stability through the foot and ankle. They help develop control during walking by strengthening the muscles that support push-off and maintain balance.
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This exercise is commonly introduced in the mid to later stages of rehabilitation when strength and control are being rebuilt.
How to perform toe walks
- Toe Walks with Heels Out: Point your heels outward and walk forward on your toes, keeping your heels slightly elevated (just enough to slide a credit card underneath). Perform 4 sets of 5 meters.
- Toe Walks with Heels In: Point your heels inward and walk forward on your toes, keeping your heels slightly elevated. Perform 4 sets of 5 meters.
These subtle heel positions challenge different stabilizing muscles, enhancing your balance and control with each step.
Key points
- Keep your heels lifted throughout
- Move in a slow, controlled manner
- Maintain balance and alignment
- Do not rush the movement
- Stop if you feel pain
This exercise forms part of our plantar fasciitis and ankle sprain rehabilitation programmes, helping to build strength and control before progressing to more demanding activities.
