Have you ever noticed your foot dragging, slapping loudly, or simply not lifting as it should when walking?
If so, you might be experiencing something called foot drop (also known as drop foot). It can feel frustrating and even scary—but don't worry. There are plenty of ways to manage it and improve your mobility. In this ultimate guide, I’m going to break down exactly what foot drop is, why it happens, and most importantly, what you can do about it.
By the way— have we met? Hi, I'm Dr. Gretchen, a physical therapist and MS-certified specialist. I've dedicated my career to understanding Multiple Sclerosis and helping individuals overcome its symptoms. Through my work, I provide MS-specific exercises, easy-to-understand educational videos, and a supportive community to enhance the quality of life for those with MS. Thousands of people have improved their everyday lives using these research-backed strategies, finding renewed hope and confidence in their ability to continue progressing and living life to its fullest.
Now, let’s work through absolutely everything you need to know about foot drop to take back control of your routine.
Foot drop happens when your foot doesn't lift properly while walking. Instead of landing heel-first (as we normally do), you might notice that you're landing flat-footed or even toes-first. This can cause you to stumble or trip more easily.
Classic Foot Drop: Your foot doesn't lift much (or at all), causing you to land mostly on your toes or flat-footed. You might feel like you're walking awkwardly or heavily.
Foot Slap: You can lift your foot enough to land on your heel—but then your foot quickly "slaps" down onto the ground. If you've ever heard yourself walking loudly ("slap-slap-slap"), this could be what's happening.
Foot Drag: Your ankle strength is so limited that your foot drags across the ground as you step forward. It might drag the whole way or just at certain points in your stride.
Foot drop typically occurs due to two main reasons:
Conditions like Multiple Sclerosis (MS), stroke, nerve injuries, or other neurological conditions can often lead to these muscle imbalances and cause symptoms like foot drop. While this can make day-to-day activities more difficult, there are strategies you can use to take back control.
The good news is that regular targeted exercises can significantly reduce symptoms of foot drop and improve everyday mobility. Foot drop doesn't have to limit your life—let’s walk through specific exercises that can help you regain control.
One of the best exercises for improving ankle strength is simple seated ankle lifts. Doing these seated helps remove balance challenges—allowing you to focus purely on strengthening with good form.
Exercise Steps:
Regular stretching helps loosen tight muscles that limit ankle movement but specifically focusing on tight calf muscles can greatly improve ankle flexibility.
Exercise Steps:
While you're working on strengthening and stretching your ankle muscles—which takes time—there are helpful compensatory strategies:
Exaggerated Marching: Practice lifting your knees higher when walking. Even if your ankle remains weak, bending the knee higher gives more clearance from the ground—reducing dragging or slapping.
Hip Strengthening: Stronger hips help lift the leg higher naturally during walking. Incorporate hip-strengthening exercises like seated marches, seated leg kicks, or standing leg raises into daily routines.
These strategies won't directly fix ankle weakness but will significantly improve safety and confidence while you're building strength over time.
It's important not just to do these exercises but also to practice better walking habits whenever possible:
Let me be the first to say: mobility aids aren't a sign of weakness—they're tools that can greatly enhance safety and independence while you're building strength!
If you're experiencing significant weakness or balance issues due to foot drop, using a mobility aid like a cane or walker can help immensely.
Generally speaking, hold a single cane on the opposite side of your weaker leg (for example, if you have right-side weakness, hold the cane in your left hand).
Suppose you've been using a cane differently for years and feel unsafe changing now. In that case, I highly recommend talking with a physical therapist who can help find what's comfortable and safe for you personally.
To learn more about mobility aids (and one of my favorite options as a physical therapist) check out my post: Carbon Overland Rollator by ACRE Review | An MS Specialist’s Take.
Improving foot drop takes patience and consistency. Neuroplasticity—the process by which our brain learns new movement patterns—can take several months or even longer. Don't get discouraged if progress feels slow; every small improvement counts! With that said, some of my MSing Link members report improved ability to lift their ankles and toes within three days of doing the exercises discussed in this post.
Keep consistent with daily exercises, stretching routines, compensatory strategies, and intentional walking practice—and you'll see meaningful improvements over time.
To receive additional support, I highly recommend enrolling in my course – Three Keys To Improved Walking! In this 3-step approach, you'll learn the exercises & tools you need to help: walk longer distances, walk on even & uneven ground, walk more confidently, and improve your overall strength & balance!
As a physical therapist and MS specialist, I get a ton of questions on foot drop. To ensure you feel ready to tackle your symptoms with confidence, here are some of my most asked questions (with my answers) to get you started:
Q: Can foot drop be cured completely?
A: Foot drop improvement depends on its cause; however, regular targeted exercises and physical therapy significantly enhance mobility and quality of life… even when caused from MS.
Q: What exercises are best for foot drop?
A: Seated ankle lifts, calf stretches, assisted toe raises, exaggerated marching, hamstring curls, and hip-strengthening exercises are highly effective for managing foot drop symptoms.
Q: When should I see a doctor about foot drop?
A: If you notice persistent difficulty lifting your foot or frequent tripping and falling, consult a physical therapist immediately for evaluation and treatment planning.
Foot drop doesn't have to limit your life! With targeted exercises, consistent practice of better walking habits, and help from your support system—you absolutely CAN improve mobility, safety, and confidence—and ultimately reclaim control over how you move through life.
Have questions about managing foot drop? Please feel free to message me on Instagram @doctor.gretchen.
Have you noticed unusual shaking or trembling in yourself or a loved one with MS? The good news is that tremors, while common in MS, are manageable. Read all about how to use the right tools and strategies to reduce MS tremors and feel more in control here!
Have you ever wondered if getting stronger with MS is actually possible? Spoiler alert: it absolutely is! But here’s the catch… it’s not just about hitting the gym or lifting weights. Learn how to correctly exercise for MS strength and conditioning here!
Dr. Gretchen Hawley's The MSing Link offers a comprehensive guide to taking control of your MS symptoms and improving your mobility through MS-specific exercises and strategies.
6000+ copies sold in over 13 countries!
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As a physical therapist & Multiple Sclerosis Certified Specialist, I have spent the last 10 years teaching people with MS how to feel more confident & empowered through MS-specific exercises and strategies.
If you want support and encouragement, plus a healthy dose of tough love, come follow me on Instagram (@doctor.gretchen) or on YouTube @DoctorGretchenHawley. It's where I share daily tips, tricks, and information about new offers — plus, you’re bound to feel more empowered, hopeful, & motivated after watching each post and video!
Questions? Email me at Hello@DoctorGretchenHawley.com