Toe lift

If you’re prone to shin splints and ankle problems, adding the toe lift to your repertoire is a must.

Getting set
Stand with your feet as wide as your hips and your legs straight but not locked. You may hold onto a sturdy object for support. See photo A.

The exercise
Keeping your heels firmly planted into the floor, lift your toes as high as you can. Feel the tightening through the lower part of your shins. Lower your toes. See photo B.

Do’s and don’ts

• DO lift only the part of your foot that’s in front of the ball of your foot.
• DON’T rock back onto your heels.

Other options
Seated toe lift (easier): Do the toe lift while seated with your knees bent.
Exercise sequence (harder): Do the toe lift immediately following calf raises.
Band toe lift (harder): Do the toe lift while seated, but wrap a band around the back edges of your toes. You’ll feel resistance both when lifting your toes and when lowering them. (Don’t use the band to help lift though.)