Exercises for Drop Foot to Help Prevent Trips, Slips & Falls
Drop foot can make lifting the front of the foot difficult, which affects walking, balance and overall confidence. Many people with drop foot notice increased fatigue, toe dragging, or difficulty walking on uneven surfaces — all of which can raise the risk of trips, slips and falls.
While physiotherapy, braces and supportive footwear all play an important role, targeted exercises can help strengthen the muscles involved in lifting and controlling the foot. When done regularly, these exercises can support safer movement, improve walking efficiency, and help maintain independence in everyday life.
Which Muscles Are Important for Drop Foot?
Drop foot primarily affects the muscles responsible for lifting the foot, but several muscle groups work together to support safe walking:
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Tibialis anterior – lifts the front of the foot during walking
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Peroneal muscles – help stabilise the foot and ankle
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Calf muscles – support balance and push-off
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Intrinsic foot muscles – help maintain arch support and overall foot control
Strengthening these muscles can reduce toe dragging, improve stride, and support better balance during daily movement.
Exercises for Drop Foot
These exercises are commonly recommended by physiotherapists for people experiencing drop foot. Always speak with a healthcare professional before starting a new exercise routine, particularly if you have a neurological condition or are recovering from injury.
Toe Lifts (Ankle Dorsiflexion)
Sit or stand with your feet flat on the floor.
Slowly lift the front of your foot while keeping your heel on the ground.
Hold for 2–3 seconds, then gently lower.
Repeat 10–15 times on each foot.
This exercise helps strengthen the muscles responsible for lifting the foot and can reduce toe dragging when walking.
Ankle Circles
Sit with your legs extended or supported.
Slowly rotate your ankle in a controlled circular motion, clockwise and then anti-clockwise.
Complete 10–15 circles in each direction per foot.
Ankle circles improve joint mobility and strengthen supporting muscles, which can help with balance and stability.
Heel Raises
Stand near a wall or chair for support.
Lift your heels off the floor so you are standing on the balls of your feet.
Hold for 2–3 seconds, then lower slowly.
Repeat 10–15 times.
Heel raises strengthen the calf muscles, supporting push-off and improving walking control.
Resistance Band Foot Lifts
Sit on the floor with your legs extended.
Loop a resistance band around the front of your foot and hold the ends.
Pull your toes towards you against the resistance, then slowly release.
Repeat 10–15 times per foot.
This exercise builds strength in the muscles that lift the foot, supporting safer walking and reducing the likelihood of trips.
Towel Scrunches
Sit with your foot flat on a towel placed on the floor.
Use your toes to scrunch the towel towards you.
Repeat 10–15 times per foot.
Towel scrunches strengthen the smaller muscles in the foot that contribute to balance and stability.
How Exercises and Footwear Work Together
Exercises help strengthen muscles and improve control, but footwear plays a key role in how safely and comfortably you move throughout the day. Supportive trainers can help reinforce the benefits of exercise by providing stability, comfort and confidence during walking.
When managing drop foot, footwear should offer:
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A wide toe box to prevent pressure and allow room for braces if needed
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Lightweight, flexible soles to support natural movement
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A secure, supportive fit to reduce wobble
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Easy on and off designs to encourage daily use
Cadense adaptive trainers are designed with these features in mind, helping support safer walking while complementing physiotherapy exercises.
Tips for Exercising Safely With Drop Foot
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Start slowly and focus on controlled movements
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Be consistent — regular practice brings the best results
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Use a wall or chair for balance during standing exercises
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Wear supportive trainers during daily movement
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Always follow advice from your physiotherapist or healthcare provider
Combining exercises with supportive footwear can help improve walking confidence and reduce the risk of accidents over time.
Support Your Walking With Cadense
Cadense adaptive trainers are designed to support people living with drop foot by providing comfort, stability and confidence with every step. When paired with targeted exercises, the right footwear can help make everyday movement feel safer and more manageable.
Explore adaptive trainers designed to support safer walking at:
https://cadense.co.uk/
