Heel Walking
Quick Information
Category
Senior & Active Ageing
Difficulty
Intermediate
Equipment
None
Primary muscle group
Tibialis Anterior
Secondary muscle groups
Extensor Digitorum Longus, Gluteus Medius, Erector Spinae
Movement pattern
Modified Gait
Training goal
Balance, Falls Prevention
Sport
Active Ageing, General Health
Overview
Purpose. Requires the dorsiflexors to hold the forefoot off the ground while walking, which strengthens them in a functional way and simultaneously narrows the effective base of support to the heels.
How it fits the system. An Otago Exercise Programme balance exercise, used to combine lower-leg strength with a walking balance challenge.
Primary muscles
Tibialis Anterior
Secondary muscles
Extensor Digitorum Longus, Gluteus Medius, Erector Spinae
Movement pattern
Modified Gait
Equipment
None
Difficulty
Intermediate
Technical detail
Holding the toes up throughout the walk is a sustained contraction of the shin muscles, which fatigue quickly. Short distances performed well are more useful than long distances with the forefoot dropping.
Because contact is only through the heels, the base of support is very small in the front-to-back direction. A support should be available along the whole path.
This exercise pairs naturally with toe walking, so that both the front and back of the lower leg are trained in a moving task.
How to Perform
- Stand beside a wall or counter you can touch throughout, on a clear level path.
- Lift the toes and forefoot of both feet so you are standing on the heels.
- Walk forward slowly on the heels, keeping the toes lifted.
- Stay tall and look ahead rather than down at the feet.
- Continue for a short distance, then lower the feet and rest before repeating.
Coaching Cues
- “Toes up the whole way”
- “Stay tall”
- “Look ahead”
- “Short distance, good quality”
- “Hand near the support”
Common Mistakes
- Letting the forefoot drop partway through the walk.
- Leaning backward to keep the toes up.
- Walking too far so the shin muscles fatigue and form breaks down.
- Practising away from a support.
Progressions & Regressions
Progressions
Increase the distance slightly, or reduce how often the support is touched.
Regressions
Reduce the distance, hold the support continuously, or return to standing toe raises.
When to Use It
When to use
On most days as part of the balance section of a strength and balance routine, beside a support.
When not to use
On slippery or uneven ground, without a support within reach, or during dizziness or acute foot or ankle pain.
Programming
Commonly around 10 steps, repeated 2 to 4 times, stopping when the toes can no longer stay lifted.
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