Simple movements to help strengthen legs and maintain good balance

What muscles do toe raises work on?

According toHealthline, the toe raise primarily works the muscles in the lower leg, specifically the tibialis anterior muscle, which is located on the outer surface of the tibia or shin bone. This muscle is responsible for flexing the foot upward as well as extending the toes.

What are the benefits of toe raises?

Strengthen your ankles

Keeping your ankles healthy will help you in the long run. Both your legs and feet are made up of tendons, muscles, and ligaments that are meant to withstand the stress of everyday use.

For example, the largest tendon in the body is the Achilles tendon, which connects the calf muscle to the heel bone. Without it, things like walking would be difficult. There are also other tendons in the ankle, such as the flexors of the toes.

By using nearby tendons, muscles, and ligaments to stand on your toes, you can perform a wide range of motion and improve the overall health of your feet. In some cases, you can even reduce pain in your feet and ankles. This makes injuries like shin splints, a common runner’s concern, and stress fractures less likely.

Helps maintain balance

Strong ankles and lower legs help with balance, helping you feel more stable when performing everyday tasks, such as standing, walking, running, or jumping.

Helps treat plantar fasciitis

Plantar fasciitis is pain in the heel or midfoot caused by the plantar fascia ligament. This is the thick ligament that connects the heel to the front of the foot.

There are many treatment options for plantar fasciitis, including over-the-counter medications, orthotic shoes, and ice packs on the affected area. Toe elevations are also a great option.

Toe raises are a popular therapeutic exercise for treating plantar fasciitis. A 2014 study found that working the toes by raising them can improve outcomes. Standing on your toes is also gentle and considered low-impact.

How to do toe raises

Toe raises can be done daily, at least once or twice a day.

You can do them anytime, even while you're sitting, standing in line, working, or watching TV.

How to do toe raises while sitting:

- Start sitting with your feet flat on the floor. Place your hands on your thighs or the back of a chair.

- Lift the toes on your right foot, keeping your left foot firmly on the ground.

- Hold for 3 to 5 seconds.

- Put your toes down.

- Repeat 10 to 15 times on each leg for a total of 3 sets.

To make this exercise easier, you can start by just lifting your toes, flexing the ball of your foot. Once you feel comfortable, you can try full toe raises, which involves lifting your foot so that only your heel touches the ground.

You can also do this move standing.

According toWikihowThis exercise is safe to do daily or as needed if your feet feel stiff or painful. However, you should not continue this exercise if it causes pain.

And as you get better, you can do the toe stand. You start in a standing position with your feet hip-width apart and your back straight. Lift yourself up on the balls of your feet or even your toes, keeping your back straight, then slowly lower yourself back down. Do 3 sets of 10 repetitions of this exercise./.