Tip-toe walk

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With ” walking on tiptoe ” you train the mobility and stability (MoStabi) of your ankle joints and your proprioception (perception of the orientation of the body in space and movement).

  • Stand upright.
  • Lift up both heels.
  • Keep your heels in the air so that you are only standing on your toes.
  • The legs should remain stretched.
  • Run forwards, backwards or sideways.

Tip: This exercise is best done barefoot! 

The ankle joint is the connecting joint between the lower leg and the foot. We distinguish between the upper ankle joint and the lower ankle joint.

The ankle joint allows movements of the foot relative to the lower leg, the rolling of the foot and lateral movements of the foot. It absorbs the pressure exerted on the foot, for example when jumping.  

Movements that are possible with the upper ankle joint:

  • the lowering of the foot (plantar flexion) lifting the foot (dorsiflexion or extension) a low degree of internal and external rotation, and an inward (pronation) and minimal outward rotation (supination) of the ankle roll.
  • There are only two movements possible in the lower ankle joint: 20° eversion (lifting the outside of the foot) and 35° inversion (lifting the inside of the foot) from the neutral zero position.