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Exercise handout — move better, feel better.
Heel Walks
Walk on heels with toes lifted to strengthen shin muscles (tibialis anterior). Good for endurance and foot clearance.
Stop if
Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.
This is the general ClapMove rule. This exercise has no extra stop rule of its own.
- Pain 6 out of 10 or more: choose an easier exercise.
- Pain 8 out of 10 or more: stop and rest.
Equipment needed
- Works at home
- Works at the gym
none
Home Options
- bodyweight
Dosage
3
Sets
30 sec
Reps / Time
45 sec
Rest
20-60 seconds per set
Tempo
Step-by-Step Guide
Set up
- Stand with feet hip-width apart
- Lift forefeet off floor
- Balance on heels only
Step 1 of 4
Lift toes as high as you can
Step 2 of 4
Take small steps forward on heels
Step 3 of 4
Keep forefeet off floor entire time
Step 4 of 4
Continue for 20-60 seconds
Breathing
- Breathe naturally throughout
Form Cues
- Pull toes up toward shins
- Take small controlled steps
- Feel shin muscles working
- Use arms for balance if needed
Common Mistakes to Avoid
- Letting toes drop
- Taking too big steps
- Rushing
- Poor balance
Safety Information
Shin muscles may fatigue quickly - this is normal. Stay near support if balance is concern.
Progressions
Longer duration, backward heel walking
Regressions
Shorter distance, support nearby
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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.