Exercises for Foot Drop
7 EASY Foot Drop Exercises to Walk Better Today
Looking for easy foot drop exercises that actually work? MS specialist Dr. Gretchen shares 7 simple moves to improve walking, strength, and control.
Struggling with dragging toes, tripping, scuffing your foot, or foot slap? These easy foot drop exercises are designed to stretch and strengthen the muscle groups you need to walk better with more control and confidence.
Foot drop, also known as drop foot, is one of the most common mobility challenges I see in people with MS, but you can do something about it. With the right exercises, you can reduce foot drop and improve your mobility.
By the way, have we met? I’m Dr. Gretchen, a physical therapist and MS-certified specialist. I’ve spent my career helping people with MS move better and feel stronger. Through MS-specific exercises and simple strategies, I’ve helped thousands of people improve their walking, balance, and energy—and I’d love to help you too.
Now, let’s talk about foot drop and the easy exercises you can start doing today to make a lasting difference.
What Is Foot Drop?
Have you ever tripped over your own feet and thought, “Wait… where did that come from?” You’re not clumsy—there might be something deeper going on.
Foot drop happens when the muscles that lift the front of your foot are weak, delayed, or not responding like they used to. Maybe you notice that you’re landing flat-footed or toes-first instead of heel-first, which can cause tripping.
In MS, foot drop can show up as:
- Dragging your toes when you walk
- Catching your foot on the ground
- Scuffing your toes (check the bottom of your shoes for scuff marks!)
- Slapping your foot down with each step
- Swinging your leg out to the side or hiking your hip to avoid tripping
- Relying on walls, furniture, or another person for balance
Sometimes, people don’t even realize they have foot drop until I point out the wear on their shoes or the way they’re compensating while walking. But once you know what to look for, you can do something about it.
7 Easy Foot Drop Exercises to Walk Better & Feel Stronger
These exercises are simple, MS-friendly, and can be done at home. They’re primarily focused on the ankle, knee, and hip because you need strength in all three to improve foot drop and walk with more control. Do them slowly and with intention, and remember: quality matters more than speed.
You don’t need to spend hours exercising to see improvements. Even just 5-10 minutes a day when you have the energy can make a real difference. Start small, stay consistent, and celebrate the small wins. You’ve got this!
Ankle Dorsiflexion (My Go-To Exercise)
How to do it:
- Sit with your feet flat and knees slightly bent.
- Slide one foot forward a few inches.
- Keeping your heel on the ground, slowly lift your toes and midfoot as high as you can.
- Pause at the top, then lower with control.
- Repeat 10-15 times per leg.
This easy foot drop exercise (but not simple!) strengthens the tibialis anterior, the muscle responsible for lifting your foot off the ground. It’s my favorite starting point for reducing foot drop and can make a big difference.
Single-Leg Stance
How to do it:
- Stand near a sturdy surface for support.
- Shift your weight onto one leg and lift the other foot an inch or two off the ground.
- Make sure the leg you’re standing on has a slightly bent knee (not locked/fully straightened).
- Hold for 10-30 seconds, then switch legs. Use as much support as you need.
You spend 60% of the time you’re walking on one leg, so improving your balance is key for reducing foot drop. The steadier you are on one foot, the more time you give your body to lift the other, which is especially helpful when your foot is feeling slow or heavy.
Calf Stretches
How to do it:
- While seated, extend one leg straight and loop a strap or towel around the ball of your foot.
- Gently pull your toes toward you.
- Hold for 30 seconds and repeat 2-3 times per leg.
Tight calves can make it harder for your ankle to move the way it needs to. Stretching them out gives your foot more freedom to lift off the ground and helps prevent tripping, which is why this stretch is a great foot drop exercise to add to your routine.
Marching
How to do it:
- While seated or standing (use support), lift one knee as high as you comfortably can.
- Slowly lower your leg to the starting position.
- Repeat 10-15 times per leg.
If you’ve been swinging your leg out to the side to avoid dragging your foot, marching helps fix that at the source. It strengthens the muscles that lift your leg so your foot can follow through more smoothly.
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Seated Clamshells
How to do it:
- Sit tall with knees and feet together.
- Open your knees as wide as possible, keeping your feet together.
- Squeeze your glutes, hold for a few seconds, then relax.
- Repeat 10–15 times.
Think of your outer hip muscles like your walking support team. When they’re stronger, you’ll feel more stable. You’ll also be less likely to compensate with a hip hike or leg swing when foot drop gets in the way.
Hamstring Curls
How to do it:
- Sit at the back of a chair with both feet flat on the ground (or dangling if your feet don't reach the ground).
- Slowly bend one knee so your heel slides backward.
- Hold for 3 seconds.
- Repeat 10 times per side.
This foot drop exercise can be one of the most challenging, but it’s great if you have difficulty bending your knee. It helps retrain your body to move more evenly and gives you the strength to bend your knee. That way, you won’t have to swing your leg around or hike your hip when bringing your leg forward.
Heel Raises
How to do it:
- Stand with feet hip-width apart and hold a chair or wall for balance (you can also do this seated)
- Rise onto your toes, lifting your heels.
- Hold for 2–3 seconds, then slowly lower.
- Repeat 10–15 times.
A strong push-off helps you walk with better rhythm and confidence. This move builds calf strength to support your ankle and keep your steps feeling more powerful and less wobbly.
Foot Drop in MS: What Else Can Help?
These exercises are a great place to start, but they’re not the only tools that can make a difference. If your foot still feels heavy or slow to lift, you might benefit from a little extra support.
Two of my favorite ankle braces are the Dictus Band and the Elevate 360. They give your foot just enough lift without locking you into one position. That way, you can keep using the strength you have while working on getting even stronger.
I usually don’t recommend jumping straight into a rigid AFO (ankle foot orthosis) unless your foot and ankle are very weak. AFOs tend to limit ankle movement, and we want to encourage that movement (not shut it down), especially if you're still able to lift your foot a little.
Don’t forget: it’s not just about the ankle! Stretching and strengthening your hip, knee, and ankle as a team will give you the best shot at reducing foot drop and walking more confidently.
You CAN Feel More Confident in Your Steps!
If you’re dealing with foot drop, know that it’s not your fault and you’re not stuck. Small, consistent steps can create real change. Whether you’re just starting to notice the signs or you’ve been struggling for a while, it’s never too late to improve.
Every time you practice one of these easy foot drop exercises, you’re helping your body reconnect with your muscles, rebuild strength, and walk with more control. And the best part? You don’t have to do it alone.
To help you take the next step, I’ve created a free MS Mobility Equipment Guide filled with my favorite tools and products to make walking easier. Inside, you’ll find:
✅ MS-friendly tools to improve mobility and manage symptoms
✅ Practical products I recommend to my own clients
✅ Easy ways to feel safer and more confident in your day-to-day movement
You can do this, and I’m here to help every step of the way!
Have questions about how to incorporate foot drop exercises into your daily routine? Feel free to DM me on Instagram @doctor.gretchen.
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