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Ankle and foot · Motor control

Controlled Forefoot Rocking

Forefoot rocking, 3 sets, 12 repetitions, slow and controlled movement

Illustration of the Controlled Forefoot Rocking exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 12

Description: Standing, maintain good stability, then slowly shift forward onto the forefoot, controlling the movement. Gently return to the initial position without losing balance.

Tips: Keep your back straight and gaze forward. Perform the movement slowly to feel the control of the ankle and foot.

Progression: Gradually increase the duration of the forefoot rocking or add slight resistance as the movement becomes easier.

At a glance

Goal
Motor control
Level
Beginner
Equipment
none
Starting position
Standing, feet flat on the ground, stable
Clinical goal
Improve motor control of the foot and ankle
Also known as
forefoot shift, forefoot balance, toe raise

Precautions

Avoid this exercise, or check with your physiotherapist first, if you have:

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This information is educational and does not replace advice from a healthcare professional. Ask your physiotherapist or doctor before starting, especially if you have pain, a recent injury or have had surgery.