Top 5 Toe Walking Exercises to Improve Walking Pattern

Have you ever noticed little ones tiptoeing around the house, their tiny feet barely making a sound? Or maybe, you’ve caught yourself walking on your toes without really thinking about it. 

Toe walking isn’t just a quirky habit; sometimes, it’s a part of growing up, a temporary phase. But for others, it can stick around a bit longer and might need a little attention to help those feet flatly hit the floor.

Whether you’re a concerned parent for your kid’s toe walking exercises, someone who’s always found themselves on their tiptoes, or just curious, you’ve to make yourself familiar with toe walker’s physical therapy exercises. 

5 Doable Toe Walking Physical Therapy Exercises

Getting started on the right foot with toe walking can make all the difference, and incorporating some simple exercises into your daily routine could be the key to improvement. 

On average, a staggering 7% of healthy children toe-walk at some point during their development. While many outgrow this, a small percentage continues toe walking past the toddler years. If it continues then some people opt physical therapy exercises for legs in adulthood too. 

With consistent practice, about 90% of cases may see improvement. So whether it’s for you or your tiny human, let these 5 exercises guide you towards a more grounded and balanced stride through life.

1. Heel Drops

What’s It For?

It comes on top in toe walking exercises. Heel drops help stretch and strengthen the muscles in your legs which makes it easier to put that heel down first when you walk.

How to Do It:

• Start by standing on a step or a raised platform with your toes on the edge and heels hanging off.
• Then slowly lower your heels down below the step level, then raise them back up.
• You have to do this gently 10 times in a row, once a day.

Precautions:

Only make sure you have something to hold onto for balance. If it hurts, stop and take it slower.

Age Group:

This one’s great for all ages, from toddlers to adults.

Figures & Statistics:

As per our physical therapy team, keep it a consistent practice, even just a few weeks, can lead to noticeable improvements for 80% of those practicing this exercise.

2. Marble Pickups

What’s It For?

This quirky exercise strengthens your toes and the front part of your feet, helping with balance and control.

How to Do It:

• The first thing you have to do is scatter some marbles on the floor.
• Use your toes to pick them up one by one and move them into a bowl.
• Now aim for 10 marbles with each foot, doing this fun activity daily.

Precautions:

Watch out for slippery floors, and if you’re prone to cramps, give your toes a gentle stretch afterward.

Age Group:

Perfect for ages 4 and up – it’s a bit of fun that does a lot of good.

3. Calf Stretch

What’s It For?

When you opt for toe walking physical therapy exercises then this one is a must. Tight calves can make toe walking more likely. This stretch helps loosen them up.

How to Do It:

• Firstly, stand facing a wall with your hands on it for support.
• Then step one foot back, keep it straight, and press the heel into the floor.
• Now lean forward slightly to feel the stretch in your calf.
• You have to hold for 30 seconds, then switch legs. Do this 2-3 times a day.

Precautions:

Keep it gentle; stretching shouldn’t hurt. If you feel any pain, ease up a bit.

Age Group:

It is ideal for all ages; it’s never too early or too late to start.

4. Toe-to-Heel Rocks

What’s It For?

This movement encourages the whole foot to get involved, to promote a natural walk.

How to Do It:

• You’ll stand up straight and rock back onto your heels, then forward onto your toes.
• Best to do this rocking motion smoothly 10 times, twice a day.

Precautions:

Watch your balance! Use a chair or wall for support if you’re shaky.

Age Group:

Great for 3 years old and up. It’s simple and effective for everyone.

5. Ankle Dorsiflexion with Resistance Band

What’s It For?

It builds strength in the ankles to support flat, stable walking.

How to Do It:

• You’ll sit with your legs straight out in front of you.
• Importantly, loop a resistance band around your foot, holding the ends with your hands.
• Now gently pull on the band while pushing your foot against it, bending your ankle.
• Do this 10 times for each foot, once a day.

Precautions:

You don’t overdo the resistance; it should feel challenging but not painful.

Age Group:

It is suitable for ages 5 and above. The younger ones might need help with the band.

How We Can Help You?

At Lake County Physical Therapy clinic and in all major branches, we have specialists for this. You can simply ask us to suggest physical therapists in my area for correcting walking patterns, and we’ll come up with the best reference. 

Start Toe Walking Exercices Today

Give these toe walking exercises a go and watch how things start to change. Seriously, almost everyone who tries – like 9 out of 10 people – sees a big difference in how they walk. So, what’s stopping you? It’s time to start applying these toe walking physical therapy exercises and get ready to walk smoother and cooler than ever before!

Written By

Zenobia Tantra

PT, DPT, CAPP-PF, CCI, CFeMT

Zenobia is one of the founding members of the company. She specializes in Pelvic Floor Rehab and is one of the few CAPP certified pelvic floor therapists in the country.