Exercises

Seated toe raise

Lift the forefeet while seated, keeping both heels on the floor. A simple way to practise ankle dorsiflexion.

Seated person with knees bent, both heels on the floor and the forefeet lifted toward the shins.

No equipment · Chair or bench

Source: WWL NHS · Ankle Exercises (PDF)

Step by step

  1. Sit upright on a stable seat with your feet hip width apart.
  2. Keep both heels down and lift the forefeet toward your shins.
  3. Pause briefly, keeping the knees and thighs still.
  4. Lower the forefeet gently and repeat.

Common mistakes

  • Lifting the heels instead of the forefeet.
  • Rocking the legs or tapping the feet down quickly.

Anatomy and technique: the references below. Region boundaries and movement diagrams are schematic. Exercise images are AI-generated illustrations.