Why your foot drags when you walk (and what to do about it)
Hey fam! 👋
If you’ve ever watched your foot drag along the ground when you walk — or felt like your ankle just won’t lift the way it used to — this one is for you.
Foot drop is one of the most common walking challenges after stroke. And I know how discouraging it can feel when you’re putting in the effort and the ankle still isn’t cooperating.
This week’s video covers foot drop from start to finish — what causes it, a simple self-test to identify your specific cause, and the right exercises for each one. Before you press play, here are two insights that might shift how you approach this.
💡 One: Knowing your cause changes everything
Most people with foot drop are given the same generic exercises — but foot drop after stroke can come from three completely different causes. Knowing which one applies to you makes your rehab significantly more targeted.
The three causes:
Tightness — the calf muscles have shortened and physically resist the ankle from lifting. Stretching is the priority here.
Weakness — the muscle that lifts your ankle (the tibialis anterior along your shin) doesn’t have enough strength yet. Activation and strengthening exercises help most.
Spasticity — the calf is pulled down involuntarily by overactive muscle tone. Slow, sustained stretching and eccentric exercises calm the nervous system best.
This week’s video includes a simple self-test to help you figure out which cause is dominant — before you start any exercise. That one step makes everything else more effective.
💡 Two: Your ankle needs volume, not perfection
Here’s something that changes how a lot of people approach ankle rehab after stroke.
If weakness is your main issue — or if there’s no visible movement yet — the most important thing you can do is attempt the movement, repeatedly, throughout the day. Even when nothing seems to happen on the outside.
Every time your brain sends a signal to your ankle — even if your foot doesn’t move — you are reinforcing the neural pathway that leads to that movement.
Recovery is built on repetition. More attempts = more signals = more pathway reinforcement. You are not wasting your time if you can’t see the movement yet. Keep going.
✅ Your action step this week
Before you watch the video — or right now if you’re sitting comfortably — try the self-test.
Sit in a chair with back support. Cross your affected leg over your stronger thigh. Try to push your ankle upward with your hand, then try to move it using only your own muscle. Notice what you feel. That tells you which exercise group to go to in the video.
Then take it one session at a time from there.
🎬 Watch this week’s video
📥 Free resources for you
If you haven’t grabbed these yet — both free PDF guides are here:
📄 3 Day Stroke Recovery Jumpstart
📄 Understanding Arm and Hand Recovery After Stroke
Download both: https://basicallyphysio.substack.com/p/your-free-pdf-guides-are-one-step
🛒 Looking for a complete home rehab resource?
If you or someone you care for is working on stroke recovery across multiple areas — arms, core, and legs — I’ve put together a complete bundle of three physiotherapist-designed workbooks covering the full body.
9 PDFs in total: workbooks, quick reference cards, and physio questions checklists. Instant download, print-ready, no equipment required.
→ https://payhip.com/b/Epzdr
Use the code RECOVER for 50% for this week only
🔒 For paid members this week
Paid members get the full evidence-based deep dive — the clinical rationale behind each cause of foot drop, the research behind the exercises, and honest framing of what recovery can and cannot look like at each stage.
You’ll also get this week’s Workbook — a printable, step-by-step companion designed to sit next to you while you train. Every exercise is laid out card by card with cues, dose, and a weekly tracker built in. No rewinding. No guessing. Just you and your exercises.
If you’re serious about your ankle recovery and want a plan you can hold in your hands — this week’s workbook was made for you.
Keep going. Every rep counts. 🙏
With kindness,
Suresh (BP)