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Exercise handout — move better, feel better.
Heel Walking
Walking on your heels with toes lifted off the ground. Strengthens the anterior compartment muscles (shin muscles).
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
none
Home Options
- bodyweight
Dosage
3
Sets
30 sec
Reps / Time
30 sec
Rest
30 sec or 20-30 steps
Tempo
Step-by-Step Guide
Set up
- Stand in clear walking space
- Lift your toes and forefoot off the ground
- Balance on your heels
Step 1 of 5
Lift toes as high as possible
Step 2 of 5
Walk forward on your heels only
Step 3 of 5
Keep toes pointing upward throughout
Step 4 of 5
Take small, controlled steps
Step 5 of 5
Walk 20-30 steps or 30 seconds
Breathing
- Breathe naturally throughout
Form Cues
- Toes stay lifted the entire time
- Feel the shin muscles working
- Take small steps for control
- Keep good posture
Common Mistakes to Avoid
- Toes dropping during walk
- Steps too long
- Leaning back too much
- Holding breath
Safety Information
Good for foot drop prevention and shin strength. Use support if needed.
Progressions
Longer duration, add light weights
Regressions
Hold support, shorter duration
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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.