5 hrs ago

Toe-Walking May Strengthen Calves but Also Carries Risks

Walking on your toes makes your heels stay off the ground.

This moves more of your weight onto the front of your feet.

Your calf muscles, ankles and feet then work harder to keep you steady.

Short periods may help improve strength, balance and awareness of movement.

However, toe-walking also puts extra stress on the Achilles tendon and the ball of the foot.

Beginners should try only 20–30 seconds at a time on a safe, flat surface.

Supportive shoes are generally safer for beginners than going barefoot.

Stop if you feel sharp or lasting pain, swelling or difficulty walking.

Calf raises and balance exercises are more controlled ways to build strength.

Key facts

Primary muscles worked: The gastrocnemius and soleus calf muscles, along with smaller ankle and foot muscles.
Potential benefits: Possible improvements in calf strength, ankle control, balance and awareness of foot movement.
Beginner duration: Start with 20–30 seconds, followed by normal walking and rest.
Safer starting option: Supportive, comfortable footwear can cushion the foot and reduce pressure on the ball of the foot.
Recommended alternatives: Calf raises, single-leg balance and controlled ankle exercises.
People advised to avoid it: Those with Achilles tendon problems, significant foot or ankle pain, recent lower-limb injuries or poor balance, unless advised by a healthcare professional.
Warning signs: Sharp or persistent pain, swelling, limping, significant tightness or pain that continues afterward.

indianexpress.com · 6 hrs ago