If you have ever had to deal with foot drop or chronic Achilles tendon soreness, you know exactly how maddening it is. These kinds of issues don’t just hold you back—they undermine your confidence and ease in everyday movement. The silver lining? The right exercises really can turn things around. They can ease pain, build strength, and have you moving again with greater ease. Let’s run through 10 of the top exercises for foot drop and Achilles tendon recovery, starting with a few of the strongest.
10. Heel Walk
This exercise feels a little dorky at first, but don’t rule it out. Walking on heels engages your tibialis anterior muscle—the muscle that lifts your foot. Stand with feet hip-width apart, lift your toes off the ground, and walk on your heels in small steps for 30 seconds. If it hurts, do it on carpet or with soft socks. It is a great exercise for relearning control and stability if foot drop is an issue.
9. Wall Toe Raise
You’ll need a resistance band for this. Stand with your back against a wall, loop the band around the ball of your foot, and pull your toes up toward your shin. Hold for a second, then release. Try for 10 to 15 reps on each foot. This exercise is all about helping those lift-off muscles do their job again—super important for foot drop recovery.
8. Seated Toe Raise
Sit in a solid chair, put a cuff weight on your foot, and curl your ankle up so that your toes come off the floor and your heel remains down. Hold for a couple of seconds and then come back down. Do 10 to 15 reps on each foot. It’s not a big motion, but it does a lot of good in terms of rehabilitating the muscles you use every time you walk.
7. Towel Ankle Flexion
Anchor a resistance band around something immovable—such as a table leg—and sit in front of it in a chair. Wrap the band around the top of your foot, pull your toes towards you, then slowly release. Do 10 to 15 reps per foot. This exercise is a physical therapy favorite and assists with strengthening and regulating the ankle.
6. Towel Stretch
Sit tall and extend one leg. Loop a towel around the ball of your foot and pull it toward you, keeping your leg straight. Hold for 15 to 30 seconds, then release. Repeat about 10 times. It’s a good way to increase calf flexibility—something that benefits both foot drop and Achilles problems.
5. Calf Stretch (Wall Stretch)
Stand with your back to a wall and put your hands on the wall at shoulder height. Step one leg back, keeping it straight with your heel on the floor. Lean into the stretch so that you feel it in your calf and Achilles tendon. Hold 20 to 30 seconds, then switch sides. Repeat this 3 to 5 times on each side. This old favorite stretch can relieve tension and increase flexibility in a big way.
4. Assisted Toe Raises
Sit on the edge of a chair, resting your feet on the floor. Wrap a towel or resistance band around the ball of one foot and hold the ends in each hand. Use it to assist in lifting your toes toward your shin, holding for a few seconds, then lowering. Attempt for 10 to 15 repetitions. As you gain strength, try to do the move without the towel. This move strengthens the muscles that control foot lift.
3. Calf Raises
Stand with feet hip-width apart and balance on a chair or against a wall. Come up onto your toes, balance for a second or two, and slowly lower. Do 2 to 3 sets of 15 to 20 reps. For an extra challenge, do this on one foot at a time. Strong calves assist with stability, balance, and final push-off when walking.
2. Ankle Dorsiflexion with Resistance Band
Sit with your legs out in front of you. Wrap a resistance band around a solid object and your foot. Pull your toes in, then slowly return your toes to the starting position. Do 10 to 15 repetitions. This works the muscles that lift your foot directly, which is important for having normal walking patterns.
1. Single-Leg Balance
Stand and raise one leg off the ground. Balance for around 30 seconds. If necessary, hold on to a wall or chair for support. Repeat by switching legs. This easy step enhances balance and stabilizing muscles. It’s perfect for assisting you in moving more safely and confidently.
Adding these exercises into your daily day-to-day—whether during TV time, a work break, or immediately following a walk—can make a huge difference in your recovery. Go slow, pay attention to your body, and don’t hesitate to party down small victories. If it doesn’t feel right or hurts, check in with a physical therapist or physician. The secret to recovery is consistency, patience, and doing the correct exercises correctly.
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