Why You Should Add Toe Raises to Your Daily Routine
Strengthening the shin muscles balances calf training, improving mobility and basic foot clearance.
1Balancing Lower Leg Strength
Traditional lower leg workouts heavily prioritize calf raises, leaving the opposing muscle groups undertrained. Physical therapist Joseph Hribick explains that performing toe raises targets the front of the shin. This simple movement creates structural balance by lifting the fronts of the feet while keeping heels planted on the floor.
2Tibialis Anterior Role
The primary muscle engaged during a toe raise is the tibialis anterior. This shin muscle lifts your foot during forward swing phases and controls downward foot placement after heel strikes. While calf muscles generate forward propulsion, the shin muscles actively prevent feet from dragging or catching on low ground obstacles.
3Evidence on Athletic Gains
Arcadia University professor Daniel Safford notes that pairing calf and toe raises builds comprehensive lower leg stability. However, current clinical studies have not definitively proven that toe raises alone boost running speed or prevent falls. Experts emphasize their role as a supplementary mobility tool within wider balance routines.
4Sitting Execution Technique
Beginners or individuals with balance issues should perform toe raises seated. Plant both feet flat and elevate the balls of your feet alongside your toes. Spend one to two seconds lifting, pause briefly at the top, and take two to three seconds lowering down to avoid slamming feet.
5Standing Progression Methods
Standing toe raises increase resistance by requiring the legs to support full body weight. Safford advises holding a sturdy counter for stability while lifting both foot fronts simultaneously. Shifting minor weight to heels is acceptable, but leaning the entire torso backward compromises proper muscular tension on the shins.
6Footwear and Visual Feedback
Toe raises can be performed with shoes or in bare feet depending on personal preference. Exercising barefoot offers visual feedback, as tendons across the top of the foot visibly engage during the movement. Even minimal elevation activates the tibialis anterior, making full range of motion secondary to proper form.
7Volume and Progression Schedule
Clinicians recommend starting with five to ten repetitions a few days per week. Untrained shin muscles fatigue rapidly under sustained tension. Over several months, practitioners can gradually build up to 20 repetitions on most days, avoiding sudden volume spikes that could trigger severe pain or persistent inflammation.
8Everyday Habit Integration
The primary advantage of toe raises is equipment-free accessibility across daily environments. Desks, kitchen counters, or bathroom sinks provide suitable stations during routine activities like brushing teeth. While mild soreness is normal, individuals experiencing severe pain or sudden foot drop should immediately consult a medical professional.
Original article: TIME — Why You Should Add Toe Raises to Your Daily Routine