Do This Parkinson’s Toe Raise to Treat the Effects of Prolonged Sitting

Here is another great exercise to do while you are sitting in a car, on a plane, or just in front of the TV.  Often, people with Parkinson’s have a hard time picking up their toes and feet while walking. Instead, they shuffle along, which leads to falls. This is a neurological symptom, but the result of not picking up your toes is the weakening of the anterior tibialis muscle (located on your shin). If you don’t use it, you start to lose it.

The anterior tibialis helps you flex your ankle and lift your foot off the ground, which is critical to having proper gait. When this muscle gets weak due to Parkinson’s, it’s known as “foot drop,” and this can lead to catching your toes or falling.

Watch this video to treat the effects of prolonged sitting with the Parkinson’s Toe Raise exercise:

Here are detailed instructions to help you learn this exercise:

Let’s start with muscular endurance, or holding your toes up for an extended time.

1. Begin the exercise by sitting in a chair with both feet flat on the floor.

2. With just one foot, flex your ankle so your foot and toes move up toward your knee. Keep the heel down on the floor to anchor this movement.

3. When your foot is flexed all the way up, hold the position for a count of 10.
4. Slowly lower your foot back down to the starting position.

5. You will feel this in the muscles on your shin.

6. Do this exercise 10 to 15 times, then repeat on the other foot.

Now let’s switch to a quicker reactive exercise, like when you are walking.

1. Repeat steps 1 and 2 above to get in the right position.
2. Keeping your heel on the ground, bring your toes and foot up (dorsiflexion), then put your foot down flat on the ground.
3. Do this fast, but bring the foot up fully each time.
4. Do this exercise 10 times, then repeat on the other foot.

Benefits of Anterior Tibialis exercises:

• Strengthen lower leg muscles
• Improve range of motion in the knee and ankle
• Improve gait issues
• Prevent stiffness and improve flexibility in the calves, ankles, and heels
• Reduce the risk of injury to calves, ankles, and feet

In addition to strengthening the anterior tibialis, stretching your calves is important too because they become tight and shortened. Here are a couple of calf and foot stretching videos. Try these next time you’re watching TV!

• Do You Have Tight Calves and Balance Issues Due To Parkinson’s?
• How to Easily Treat Your Feet If You Have Parkinson’s Disease

💜 Coach Kimberly