1 Important Exercise to Improve Walking Balance and Distance

Do you want to improve your walking balance, distance and endurance after a stroke, parkinsons disease, spinal cord injury or multiple sclerosis? If so, you might want to pay attention to your ankle dorsiflexors. These are the muscles that help you lift your toes and foot off the ground. According to a recent study, strengthening these muscles can significantly enhance your walking activity and social participation. It could also improve the knee pain when you walk or run. In this video, I’m going to show you how to do that with a simple and effective exercise program that targets your tibialis anterior, the main ankle dorsiflexor muscle. So, stay tuned and let’s get started.
1. **Ankle and Foot Up Stretch**: This stretch improves the range of motion of your ankle. To do this stretch, you need to:
- Sit on the floor or a chair with your leg extended in front of you.
- Loop a belt around your foot and hold the ends with your hands.
- Place a small pillow under your lower leg to prevent your heel from rubbing on the ground.
- Pull your toes toward you with the belt, feeling the stretch in your shin and ankle.
- Hold for 15 to 30 seconds, then relax.
- Repeat 3 to 5 times on each leg.
2. **Toe Raises**: This exercise strengthens your tibialis anterior and other muscles and tendons along your shins. To do this exercise, you need to:
- Stand or (sit down if you don't have good balance)with your feet flat and your back against a wall.
- Lift your toes off the ground as high as you can, keeping your heels on the floor.
- Hold for a few seconds, then lower your toes back to the ground.
Repeat 10 to 15 times, or as many as you can comfortably do.
3. **Cuff Weight Toe Raise**: This exercise adds resistance to your ankle dorsiflexion movement. To do this exercise, you need to:
- Attach a cuff weight around your ankle. Start with a light weight, such as 1 or 2 pounds, and increase it gradually as you get stronger.
- Sit on a chair with your feet flat on the floor.
- Lift your foot off the floor, bending your knee slightly.
- Move your foot up and down, flexing and extending your ankle.
- Do 10 to 15 repetitions on each leg, or as many as you can comfortably do.
Links:
Ankle weights: amzn.to/3SgOWQP
Article: www.researchgate.net/publicat...
Chapters:
0:00 Intro to Video
0:49 What is neglected by therapists
1:01 Why exercise it
1:49 Anterior Tibialis stretch
3:45 Anterior tibialis Exercises
5:39 Weighted Toe Raises
8:30 Standing Toe raises
9:50 Outro
=================================
Disclaimer:
This video should not replace the necessity of visiting your doctor or getting your occupational therapy session done. Please consult your primary care physician before doing any of this. The video is for educational purposes only.
By performing any fitness exercises, you are performing them at your own risk. Skills and wellness will not be responsible or liable for any injury or harm you sustain as a result of our fitness program.
Follow me on instagram: / skillsandwellness
Affiliate Disclaimer: the links for the products will lead you to an online store which I may or may not earn a little amount when you order. This will greatly help in continuing to make Occupational Therapy videos.

[@crenkat]

Strategy I’m 74 and was diagnosed with multiple sclerosis several months ago. My balance is the main issue so I have started using a cane when I leave my apartment. But I also become tired very quickly so I hope these exercises will help me walk more smoothly, not lose my balance, and regain my strength. (I was active in my youth and even danced and taught ballet.) 🙏🏻

[@HazelW-oe2ls]

Strategy

[@johnlawrence2757]

Quite unusually late for such a diagnosis. Are you sure?

[@user-tv3ch2dp7u]

​@@HazelW-oe2ls8eer4433naewqmqB-)😮😅😅

[@tezdee2]

Strategy. Thank you. I pray I can walk again.

[@DianaleeKerestman]

Strategy😁👍🏻 Great to see you have so many followers/subscribers❣️ I’m 72 and became a certified massage therapist in 2005, but life took a drastic turn shortly after I graduated. and I was unable to complete Ohio’s board exams or pursue a massage therapy practice. However, I learned so much during my schooling that sparked a greater interest as to how our bodies and mind work hard to keep us healthy and strong. I appreciate how you break things down through explanation and visualization in such a way as to bring a basic and clear awareness that we need to do our part in applying what you teach so we participate in the overall benefits! THANK YOU for that and also your positive energy and pleasantness

[@PositiveEnergy733]

To everyone reading this, I sincerely pray for that whatever is causing you pain or stress will pass. May your negative thoughts, excessive worries and doubts disappear, replaced by clarity and understanding. May your life be filled with peace, tranquility and love

[@SKILLSANDWELLNESS]

Thank you for that prayer

[@rogerclark4349]

​@@SKILLSANDWELLNESS.

[@cottrelldavis1375]

Thank You

[@harley475]

L-Threonate Magnesium - for clear thinking. 🙏🏼👋🏼

[@anandadjk214]

Thank you for your prayers

[@Outdoors49Man]

I'm 74 years old and am trying to get into better health after pandemic isolation and inactivity. Now I'm walking up and down hills in my neighborhood. I notice that these muscles in my shins are stronger on my right leg. I think it might because of driving my car. The left leg just sits there, while the right foot and leg are constantly moving on the accelerator and the brake. The walking is helping my legs to even back out after 3 weeks of intentionally doing 9 miles a week . Strategy.

[@sujatajoshi3442]

Strtegy

[@sarahbeard1641]

😢😢 nm. God is good all the time he will always be with us doing the good and bad times. But we are so quick to leave him doing the good times.. May the almighty continue to bless you will be praying that your left leg get on key with the right. ❤ God bless.

[@SKILLSANDWELLNESS]

Wow. That it very inspiring

[@lourdestexon2237]

Strategy

[@fayejohnson737]

I notice my right leg seems shorter than my left one.Iwas in an accident several years ago but use to walk alot afterwards. I stop walking and I started gaining weight. Depression started getting the best of me so I started using the Chinese methods with has helped me alot.AMEN

[@debbim4172]

Strategy! 😊 My husband had C3/C4 surgery for compressed spinal cord. He was literally paralyzed and now is walking without any assistance. We both will be doing these exercises to help Thank You!! ❤

[@gregls7121]

WOW just had Anterior Cervical Discectomy Fusion surgery on my C-3 C-4 on my neck due to back to back accidents in Jan/Feb '22 being rear ended both times. My surgery just passed August 23 of this year. Good luck and God Bless you and your husband. I have other illnesses but thank God/Goodness I'm still moving although in daily pain last couple years. God bless 🙏 you and your husband and keep it Moving!!!!🎉🎉🎉

[@maureengannaway8635]

It's Nov 5, 2023 5:32am. Strategy - Im so thankful i came across your video. My right foot drags due to a surgery at 5 on my ankle. Im 58 now The right foot drags. I've fallen in the street 3 times Thank you for this video.❤

[@evacroft7006]

I also had two falls due to this issue.

[@arlynoledan8106]

Hi... STRATEGY... Thank u for this. Am hemiplegic, can walk now but doing it hardly. Am hoping this will help me to walk 100% in Jesus Name, Amen. GOD bless u🙏😘

[@joniamakene1630]

Hi STRATEGY!.I AM TRYING❤

[@taphrosanyamweya5405]

Strategy !

[@deedakers7373]

Strategy, since having a foot injury six months ago my walking has deteriorated, affecting my back and legs. Your exercises have immediately alleviated the tightness in my legs and improved circulation. Shall continue doing them for sure. Thank you so much.

[@joannadaniel6211]

🎉😂😂🎉😂🎉❤❤❤❤❤😊❤😊😊❤❤😊😊😊😊

[@vidyalata6343]

Thank you so much❤😊

[@sujatasathe7462]

🙏

[@seyadjeffrey2267]

Very informative. Started to do as you advised. Thank you ❤😊

[@chundrusantaram4784]

AVATAR MEHER BABA KI JAI

[@bonnieboyle2030]

I walk daily but get very tired. This will help. I have no doubt. I’m 73 and don’t like to be lazy. Thank you 🙏

[@streetmach1]

Pain dr injection in spine into spinal cord 2018 causing callous. Both feet useless. Went to over 10 drs...nothing =(code of silence) 3 hospital systems... 2 states... now 2023-4 pain meds + lyrica. STRATEGY. Found you = not PT, but OT. Started 12/28 following your lead. Some feeling and ctrl in both feet ankles to start ...burning and suffering still at night. Willing and determined to do whatever is necessary to move forward to health. Was a runner for most of my life till injection. I appreciate your fresh insight to this debilitating issue... Much Thanks, Ron.

[@cindyengland7002]

I have Complex Regional Pain Syndrome. It sounds like what you are describing. I have had to learn to walk twice. Long, PAINFUL story but I am still here. Still learning how to fight the pain. Was diagnosed in 2001😔Don’t give up hope.

[@maggsstirman2714]

STRATEGY. xx Since having a serious leg injury in 2020 I am not able to walk hardly, but will be certainly using these exercises. I really want to walk outside again with my walker instead of a wheelchair. Thank you so much. xxx

[@SKILLSANDWELLNESS]

How’s your walking now? I hope you are better

[@user-ss3ly3eo3d]

Thank I have never seen this before

[@ninakaiser2930]

Strategy - Thank you for the video! I just recently upped my exercises with a one pound weight. These exercises are perfect for me after a spinal cord injury! Definitely adding to my daily exercises.

[@hildahoward8013]

❤

[@francisjames7614]

Stragedy

[@temiebetes6361]

V

[@antoninagarasoneill8462]

Thank you so much..will try it ..

[@wannabee4737]

Strategy to strengthen my foot, to keep from getting tired, and dragging itat the end of day. Thank you for your videos, they seem to come on timp.❤ 👍

[@JanetChang-rt9rt]

Thanks for your help and may you be blessed!!!!

[@homamellersh8446]

Stragedy-thank you very much, I have watched many exercises for foot drop but I find this the most effective as I feel it in the shin muscle, it is also very convenient as a lot can be achieved while sitting down and working at computer or doing other jobs that can be done sitting down . THANK YOU .

[@okcarter2404]

Strategy!

[@cmbooks2000]

Hello. Your channel greeted me this morning. I make sure to include foot and ankle exercises with my PT each time and it's a great STRATEGY to strengthen walking and balance. Over the past two years I started tripping and falling a lot. It's very scary. My OA affects my spine and I am doing what I can to avoid surgery. These exercises are like gold and working the shins and ankles have make me much stronger. Thank you

[@ruthbaker4562]

Thank you so much ❤ for these wonderful, helpful exercises!

[@prachyasky7765]

Strategy. Thank you, your videos are so inspiring and helpful. I have spinal stenosis and now have peripheral neuropathy in both feet which is making walking unstable. Now I understand how this will benefit my walking (you explain it clearly), I will be doing it every morning with my stretches. Lots of love to you.

[@virgiegonzales7047]

Thank you for helping me I have spinal problem went to see neurologist and said I need surgery to fix it if I don't if I fall or get in car accident I can be paralyzed I have done my last physical therapy and doing exercise at home the foot exercise with straps I didn't do I'm walking around but I have to be careful but I like the extra tips you can give to help me improve on my pt thank you very much

[@claudithcapao1683]

A very interesting exercise! I have made it and made my legs strong. I am still on my 1 week routine. Thank you so much and God bless you more and always 🙏.

[@annacaggi6241]

STRATEGY...GONNA TRY THIS. THANKYOU

[@lindaangeles9809]

Thanks,great help

[@CarlositoDeligero]

​@@annacaggi6241stratedy

[@carmenmislang9396]

Thanks will try it

[@helensy8005]

Thank you

[@lorraineapril]

Every video u put out i look it up and do the exercise thank you watching from Suriname

[@celesteharris893]

Thank you. You are a great teacher!

[@ReyBhogzTV]

Thanknyou so much im a stroke patient.. And thanks god.. I see this video.. I will do everyday

[@sharonloiterton4310]

These exercises are so important for people with MS. I find it very diddicukt to walk - my left foot is a real problem. I'm going to do these toe lifts as I now realise that that is the problem. Thank you.

[@juanquialjr.]

3D holly uyl

[@sharonloiterton4310]

I'm like you, my left leg is my problem. I've been to so many physios, and I recently realises that some of them really don't understand, and they give us exercises for our problems that don't work. I believe the toe lifts are the best exercises that will help our mobility. Good luck everyone.

[@lilymahinay818]

Thanks for the bed exercises feels good getting up in the morning.

[@user-vk2lc6fr5k]

Thank you so much ,Good advice Fractured my femur last January op zdynamic hip dcrewVery proud of myself but my mobility is not the same I am very proud of myself and into exercise class now and wellbeing walking good improving z it has been tough, 😊

[@romieice9106]

I strongly appreciate it because after my last stroke which affected my cerebellum my balance has gotten worse and I dragging (walking extremely )slower

[@JohnPrasadYejerla-ul6fu]

Thank you very much for your encouragement, clear explanation and demonstration.

[@garymurdoch8084]

Thank you! Working thru a stroke from 16 years ago. This really helps. Blessings

[@Ishidee1]

Excellent Video! You have a wonderful and friendly manner and I appreciated the time that you took to explain and demonstrate the exercises. I have subscribed and look forward to more of your instruction.

[@bhartipatel3132]

Thank you for this video, I have difficulty walking, and you shade some light on different muscle to strengthen my foot.it make sense to me. Will try.🙏🙏

[@milespalero]

STRATEGY!!! Thank you for these!

[@jehanaramueen2674]

Thank you for your help

[@wendybothma3548]

Thank you. I had covid in 2020 and lost strength in my leg muscles. I aim to add these exercises to my daily routine😊

[@user-vk2lc6fr5k]

Thankyou

[@joykennedyhughes6269]

So enjoyable to watch you. What exercises do you recommend for someone with post polio syndrome? The left leg is stronger than the right leg. The right hip glutes have no strength at all, thereby the need to use crutches. Thank you and God Bless! 🙏

[@ShanthiKannan-wt4du]

Even i feel the same 65yrs age

[@elizabethglenbentley7882]

Thank you! I noticed 1 comment said they had lost strength in the left leg. I did not have covid but noticed a def weakness/tiredness and balance loss in my left leg and discomfort immenating from a point up near my back close to my spine. I saw a doctor and he said it wasn't my balance!? But couldn't answer what the problem actually was!? Any answers from you?

[@lubneejywjsiab9138]

Very helpful brother. Thank you

[@sallykempis5341]

Strategy...love it and thankful

[@luciannamwale2481]

My affected leg the foot and toes still stiff hopefully I get to do this exercise 🙏

[@elannnedimatteo5986]

Thank you so much for targeting an important & neglected theme in balanced walking!!

[@kaushikpatel9178]

I am in USA

[@AdebowaleAdebisi-fy7yy]

Thank you so much for your help today

[@maryloudelossantos1624]

STRATEGY. Thank you for sharing your video. TIPS are valuable & helpful.

[@sallykempis5341]

Thank you for the good intentions Dr

[@romieice9106]

Thank you so much I have been recovering from 24 stroke and I have been having a lot of problems with that because I have ruined many shoes

[@poojahm120]

Thank you so much for Sharing g the above video. Very much needed . The problem i face is i am not able to raise my legs to the level you have told . Please suggest

[@colleenyoung6993]

Great to see someone emphasizing the importance of dorsiflexion.

[@rudyperez1772]

Agree, in MS - drop foot Is not fun. These exercises can retrain the brain or cause the brain to eventually find new signal pathways. Trying squat exercises and wearing ankle weights might help greatly between MS attacks.

[@ms.ruthtoal3179]

Strategy!!! ..... I'm so glad i found you. I'm 62 and need more stretching.

[@teresitamercurio1091]

Thank You so much for teaching Us this exercise. God bless you always.

[@sultana289]

You are very good professionally I appreciate all that you teach thankyou and God bless you abundantly

[@SKILLSANDWELLNESS]

Awe. Thank you and God bless you too

[@yvonnesubramaniam6850]

Thank you,am going to include these exercises in my routine for better walking.You're doing a good job.God bless.

[@PeacefulNightMusic]

If you’re reading this comment, it’s too late, you’ve already been immensely blessed with an abundance of love, wealth, luck, health, joy, and whatever else your heart desires!! I’m so proud of you for surviving everything you’ve been through. This is your sign to go after what your heart most desires for the highest good, it’s your time....

[@sav3nad]

Yes thank you god

[@PositiveEnergy733]

To everyone reading this, I sincerely pray for that whatever is causing you pain or stress will pass. May your negative thoughts, excessive worries and doubts disappear, replaced by clarity and understanding. May your life be filled with peace, tranquility and love

[@torbenlarsen331]

Thanks for your help.

[@elenagruwell2918]

I did some of these exercises during one of my PT’s. Ganó you for sharing this !

[@hemapriya36]

Thank you so much I would like to know how to perfect my walking should we walk more or exercise more! I'm a stroke warrior

[@SKILLSANDWELLNESS]

It has to be balanced. After doing the intentional exercises, walking should be done after 2 minutes of exercises

[@JamesSheffer]

🔔-🔔-🔔 Ding-Ding-Ding...... STRATEGY! Excellent lesson! Thank you!!

[@mariafefuentes2580]

Thanks Nathan I can share that to my old people here I. Toronto as I graduated my PTA 11 yrs. ago but I worked now as PSW

[@roxiemonroe7723]

Thank you for the video and knowing that there is help for your walking everyday. God Bless

[@annieyue9184]

Thank you very much for the clear instructions!

[@francismutatiina1595]

Thank you for the strategy

[@anjallanaidoo]

Thank you! God bless!

[@HoneyDimples4Z52]

Strategy . Thank you this exercise videos was very informative.

[@minakaria8961]

Strategy .thank you

[@catherinenwamu5843]

Thank you so much. This is really good and helpful.

[@theresacastillo7732]

Thank you so much all of this information was extremely helpful. I appreciate you sharing

[@mavieportman1554]

Strategy. Exactly what I need to keep walking. Thank you.

[@lovealwaysthebroadways7197]

Strategy Thank You. I pray this works on my knees.

[@monabradley8087]

Strategy is great! Glad to find your channel. I plan to do these with my Mom. Also planning to search your other videos for more great tips like this. Thank you for creating the content. 🙏

[@desireeboggs5827]

Strategy... please keep the videos coming, they are helping me a lot!!

[@karen-8481]

Thank you for your exercise

[@braddeyton1453]

Strategy. ❤ after left knee replacement, I acquired a horrible right foot plantar fasciitis va , X-ray-said bone spurs. Currently taking an antibiotic type med. reduced swelling. Currently stretching but not enough and after 2 week with some exercise pain coming back. Mostly doing a type of runners stretch, ankle stretch.

[@rosieokafor5367]

Strategy. Thank you.

[@rudyperez1772]

I have multiple sclerosis and I was skeptical that trying a 100 squat per day for 30 days would make a difference, but it has on todays day 15. O n the 1st day I could barely do 3 before needing to rest. Slowly but sure I’m up to 100 per day. The most I can do without a rest break is 50. I’m sure I’ll be able to do 100 without a rest very soon. Anyway this has really improved my ability to balance and other walking related items. My right side was weakened by MS and squatting along with wearing ankle weights has helped me greatly. Thanks for your video on toe lifts exercises 👍🏼.

[@user-zd4th2ow5d]

Bless you these exercises are really a big help.you have saved me. And encouraged me to keep going. I won't bore you with my story. I am blessed. Thank you.

[@vinikrish4120]

'STRAREGY' Thank you, much appreciated, God Bless!

[@bwmarineconst]

Thanks. I just began walking after 3.5 yrs of being immobile and lying on my lift chair. After cancer treatment, I tried various podiatrists, PRP (Platelet Rich Plasma) being injected into my ruptured foot tendon. 3.5 years after the rupture I FINALLY learned about Soft Wave therapy, which WORKED! YES! This week is my 1st week of being able to walk without pain. Only my Achilles tendon has a tiny amount of soreness, but at least I can prepare meals, do dishes and laundry. YEAAAAH! For the 1st time in 3.5 years, I was able to clean out my summer clothes and restructure my drawer for winter clothes. I Hope you can show your viewers how Soft Wave can completely alter their lives. Thanks for showing us the balance video. I need baby exercises for now, like in your video. I hope to join my Sr. Citizen center so I can have a large, safe floor to walk on to get my foot stronger. Thanks again for your video!

[@gurdeepkaur9780]

Great job, your exercises are light &very helpful for knees strengthening.

[@rangarangarajan7255]

Strategy- thank you for video. This is excellent advice and the exactly what is needed for my wife who is going through all the issues you mentioned after a nasty fall and a resultant brain injury.

[@vijayahegde1456]

Really helpful, that too after knee replacement. Thank you🙏

[@archowdhurygulesh8702]

Excellent discussion and doable for everyone, keep it up and long live.

[@fosterkhan8697]

Thanks. Sir. ❤. For. Very. Very. Valuable. Information. 👍👍👍👍👍👍👍. May. God. Bless. You. 💐💐💐💐💐. 🌹🌹🌹🌹🌹. 👏👏👏👏👏

[@car0lprice826]

Thanks for these exercises

[@lyon4431]

Thank you, thank you, thank you!

[@florencenkole1729]

Thank for the exercise we lack knowledge on this thanks once again

[@renyreis-bonapart1836]

Thank you very much. These exercises helped me a.lot after a spine churgery .

[@thanggamahahconan1686]

Thank you so much for your kind consideration about us. YES! Will follow this excise. I'm 77years old, l want to improve my walking, without walking stick. Coz, many older people are walking steadily.... feel unhappy about it. Thank you again 🙏

[@sitiawi2758]

Strategy..... Thank you.

[@philmorgan8743]

Thanks. Recovering 2xcabg. Need to get this started.

[@sharronwiltz90]

Strategy. Thank you for the exercises!

[@maja7236]

Thank you very much

[@tunaboy26]

Thank you Nathan @skillsandwellness for your using your skills to help others! Merry Christmas 🎄🎉 may God bless you! ☺️

[@dianeabusharar6481]

STRATEGY, THANKS!

[@janevalcin7466]

Strategy. Thanks 👍 very much I love it ❤

[@larrymoore8094]

Good! Thanks! I’ll try to keep it going!

[@user-uc5ej6uu8r]

The program is so encouraging.

[@annabellequizon5029]

Thank you so much for sharing your knowledge God🙏🏻 bless you always…

[@judithtuckwell2104]

Strategy Thank you

[@user-tp8wl6li4h]

Awesome I need this thank you for your help all the best on your journey

[@nancywebb6549]

Fell and broke the top of my femur,surgery put a rod in it. I drag that foot and have almost fallen several times and am afraid of falling again. Watching this video made me realize what is wrong. I am now trying to strengthen these muscles in the front of my leg. Thank you!

[@JoannaNjie-wu4ri]

Strategy. Thank you very much 🎉

[@kimyoung3484]

Thank you 👍❤

[@bonniebuchan868]

Thank you for making it so simple to do some excellent self help

[@jeributler876]

strategy. I am recovering from a subtaylor joint fusion of my right foot, along with a tendon repair on the same foot. This was in August of 2023. I was in cast and then a boot for 3 1/2 months. I am just back to walking still experienceing a lot of swelling in my foot and ankle, and my right foot has liminted movement right now making me limp and very tired. This video is exactly what I needed. I will be starting physical therapy in 1 week, but these are things I can do at home to get that mobility back. Thank you for instructing on this very specific problem. I will begin these today. Thank you

[@genevasession981]

Stragery. Thank you. I will try these exercises!

[@kathleenwikowitz5672]

Thank you for this video.

[@cathyholland8962]

Strategy…thank you so very, very much 👍❣️🙏🏼🙏🏾🙏🏽

[@sawrajdutt7884]

Thank you Sir .God bless .Iam 80 years old last 7 or 8 months having pain in knees off and on .and my feet also .had Abad fall in the park 3 months back now gathering courage to walk but I have to pause every hundred steps with great difficulty Iam doing 800 t0 1000 steps only .Ido easy exercises in the bed when iget up.for 25 or 30 minutes Iwill add your stretches hope they help and walking exercises .Thank you God bless.