The toe raises exercise focuses on raising your toes off the ground. You should not confuse this exercise with the calf raise when you raise and lower the heels off the floor. This exercise does not require the use of any kind of equipment and this exercise strengthens the ankle and increases its stability.
What muscles do toe raises work?
The toe raises exercise targets the muscles that are in the lower part of the leg, especially the tibialis anterior muscle, which is on the outside of the tibia or the leg, and this muscle is responsible for bending the foot towards the top and extending the toes.
What are the benefits of toe raises?
The toe raises exercise contains a wide range of benefits that will help you strengthen your body, especially the lower parts, and these benefits are:
- It increases ankle strength:
This exercise helps to maintain the strength of your ankles, and that is in the long term, the leg and the foot, which are made up of tendons, muscles, and ligaments, and this makes it bear the daily movements and pressures greatly.
The largest tendon in the body is the Achilles tendon, which connects the calf muscle to the heel bone. Without this tendon, you will find it very difficult to walk.
The other tendons in the ankle include the flexor longus and the hallux valgus, which connects the inside of the ankle to the big toe. It also includes the flexor toes, which connects the inside of the ankle to the other toes.
These tendons, muscles, and ligaments are used to raise your toes, so strengthening these muscles will increase the range of motion and will greatly improve the health of your foot, and will also help you get rid of foot and ankle pain.
It will reduce susceptibility to injuries such as shin splints, which are a concern for runners, as fractures and stress are less likely.
- It increases balance:
Toe raises help increase the strength and balance of both your ankles and legs, so you will feel more stable while you engage in daily activities such as standing, walking, running, or jumping.
There is a study conducted in 2015 that included 25 dancers and 25 non-dancers, and this study relied on the effect of raising the toes in terms of achieving balance and improving the hallucinogenic flexor, where the dancers use this muscle continuously to bend and direct their feet Tendonitis in this muscle, known as dancer’s tendinitis, is a common condition among dancers.
The researchers in this study completed many activities, including doing modified heel lifts without using the toes, where one leg is placed on the toes. The researchers found that the dancers rely heavily on bending the toes to achieve balance more than people non-dancers.
Thus, the researchers wanted to study the use of modified heel lift with raising the toes through the edge of a certain block to train the muscles that control plantar flexion, which is a good treatment for tendinitis of the dancer without the need to perform a surgical procedure.
- They help with plantar fasciitis :
When you feel pain in the heel or in the middle of the foot, the reason for this is the plantar fascia ligament, where inflammation occurs, and it is the thick link that connects the heel and the front of the leg.
There are many ways to treat plantar fasciitis, including the use of over-the-counter medications, orthopedic shoes, and also by using ice so that you put it on the affected area, and you can also treat it by doing the toe exercise raises which is a great option.
The heel lift exercise is among the therapeutic exercises, as it treats plantar fasciitis, and there is a study conducted in 2014 that says that targeting the toes by lifting them increases balance and improves therapeutic results, and it is part of strength exercises and is considered a toe exercise It is a gentle exercise, which is low-impact.
How to do toe raises
The toe raises exercise contains two different exercises where at the beginning of the exercise you move only your toes and this increases the strength of your feet and increases the balance in the body as you will raise your body from flat feet to your toes.
This exercise is also known as the calf raise exercise. This exercise works to strengthen the muscles of the calf, ankles, legs, and feet. If there is an injury that affects your feet, you must consult your doctor or physical therapist before you exercise.
There are different types of toe raises and these are:
seated toe raises
How to do it:
- In this step, sit on the edge of the chair so that it is sturdy with your knees at a 90-degree angle and your feet flat on the floor.
- Then, sit straight with your shoulders back and you can hold the side of the chair and you can put your hands on your thighs.
- Then, raise your toes off the ground as much as you can.
- Hold this position for 10 seconds, then breathe deeply.
- Repeat the exercise from 20 to 30 times.
Notes :
- Doing toe raises while sitting is very easy and simple because your feet do not support your body weight and when your feet become strong, you can do the toes raise exercise.
- This exercise is considered a safe exercise where you can exercise every day without any effect on your body, or you can do the exercise as needed if your feet are stiff, but you must take into account that you do not continue to exercise if it causes you pain.
Progress to standing toe raises with support
How to do it:
- Bring a sturdy table or a chair with a sturdy back to achieve balance.
- Do the exercise in a standing position with your feet hip-width apart and your back straight.
- It is the same as a seated toe raise, where you lift your toes off the floor and then drop your weight back to your heels.
- Continue to exercise for 10 seconds and you must repeat the exercise from 20 to 30 times.
Notes :
- You must use a chair or table to achieve balance. You must also avoid collapsing or leaning on it. You must also use your hands to maintain balance over time. You can use only one hand without using hands. In the end.
- This exercise is considered safe as you can do it every day if you do not feel any pain while doing it and after you progress by raising your toes without the need to use support, you can do small groups throughout the day such as cooking or brushing your teeth brushing.
- You can do this exercise in front of the mirror to make sure that the exercise position is correct and to make sure that you are standing for a long time without relying on support.
Counter standing toe raises with heel raises
How to do it:
- Do the exercise while you are in a standing position and then raise your toes while you roll your weight on your heels again.
- Run this position for a full breathing cycle and then slowly roll forward on your toes.
- Return to the neutral position and flat feet.
- Do the exercise by doing 3 sets in each set, do 10 repetitions.
- You must make the movement smooth and orderly.
Notes :
- Doing a combination of these movements will lead to the extension of your feet and increase their strength completely, by making a full range of motion, so your grip will be strong.
- This exercise is considered safe as you can do it every day, but you must stop doing it if you feel pain in your feet or legs.
Toe raises on one foot at a time
This exercise will make you raise your main toes on one leg each time you isolate them and train each foot individually. You will feel the difference between the two sides.
Notes :
- If one of your legs is clearly weaker than the other, you must increase the number of repetitions with the weak side to bring it back to the same level of strength as the other leg.
- You can do this exercise every day and you can use the wall to help maintain your balance and to stand on one leg.
Add a resistance band to strengthen your feet and lower legs
How to do it:
- Do the exercise while sitting on the floor with your legs straight forward, then wrap the resistance band around the balls of your feet.
- Pull the resistance band so that it is taut and then bend your foot forward as far as possible.
- Maintain the bend for the breathing cycle and then bring it back toward your body using a slow, controlled motion.
- Do the exercise by doing 3 sets in each set, do 10 repetitions.
Notes :
- If you do not have a resistance band, you can use a towel that is wrapped around your feet, or you can use a T-shirt that is wrapped around your feet.
- You can do the exercise using both legs at the same time, or you can do it using your feet alternately.
- Do resistance exercises 2 to 3 times a week.
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