This exercise combines a single leg heel raise with resisted big toe flexion to strengthen the calf muscles, intrinsic foot muscles, and big toe flexors while improving balance and foot stability. It helps develop control through the arch and forefoot during push-off activities such as walking, running, and jumping. This exercise is commonly prescribed to improve lower limb stability, foot strength, and functional loading through the big toe.
- Stand on one leg in a stable position.
- Place a resistance band under the distal part of your big toe and hold the other end securely in your hand.
- Apply gentle tension through the band so it pulls your big toe upwards into extension.
- Press your big toe downwards against the resistance while maintaining even pressure through the foot.
- Slowly rise up onto your toes into a heel raise.
- Keep your ankle aligned and maintain control through the arch of your foot.
- Lower your heel back down slowly with control.
- Maintain an upright posture and steady balance throughout the movement.
- Complete repetitions as prescribed by your physiotherapist.