Supported Toe Raise

Purpose. Strengthens the dorsiflexors, which lift the foot during the swing phase of walking. Weakness here is a common contributor to catching the toe and tripping, so it is directly relevant to falls prevention.

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How it fits the system. One of the Otago Exercise Programme strengthening exercises, paired with calf raises so both sides of the lower leg are trained.

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Primary muscles

Tibialis Anterior

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Secondary muscles

Extensor Digitorum Longus, Extensor Hallucis Longus

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Movement pattern

Ankle Dorsiflexion

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Equipment

Chair

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Difficulty

Beginner

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Technical detail

The heels stay on the floor throughout. The movement is a hinge at the ankle, lifting the front of the foot rather than rocking the whole foot backward.

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The trunk should stay upright and over the feet. Leaning backward makes the toes lift more easily but shifts the balance point behind the heels, which is both less effective and less safe.

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This muscle group fatigues quickly and is often weak, so the initial repetitions may feel harder than expected. Small ranges performed well are appropriate at first.

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1. Stand tall behind a firm chair or beside a stable surface, holding on lightly.
2. Place the feet hip width apart with the weight over the middle of the feet.
3. Keeping the heels on the floor, slowly lift the toes and the front of both feet upward.
4. Pause briefly at the top of the movement.
5. Lower the feet back down under control and repeat.

• “Heels stay down”
• “Lift the toes up”
• “Stay upright”
• “Do not lean back”
• “Slow and controlled”

• Leaning backward to make the toes lift more easily.
• Letting the heels roll or lift off the floor.
• Moving quickly so the shin muscles do little work.
• Holding the support tightly and shifting weight into the arms.