Nederlands 
Purpose of the exercise
Aims to strengthen the calf muscles (gastrocnemius and soleus). Improves stability and control of the ankle. Supports strength and endurance during walking and running.
Supplies
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Flat surface
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Possibly free walking space
Starting position
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Stand upright with feet hip-width apart
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Arms relaxed along the body
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Core slightly tightened
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Look ahead
Implementation
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Come up on tiptoe
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Lift the heels off the ground
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Start walking forward slowly
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Keep heels off the ground during movement
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Move in a controlled and stable way
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Keep torso upright while walking
Points of interest
✓ Stay on the front feet
✓ Keep the body upright
✓ Core slightly tightened
✓ Move controlled
✓ Keep ankles stable
✗ Lowering heels while walking
✗ Excessive leaning forward
✗ Steps too fast or uncontrolled
✗ Unstable ankle position
✗ Ignoring pain in foot, ankle or calf
When this exercise?
Walking on tiptoe is used to improve the strength and stability of the calf muscles and ankle. The exercise is often used within rehabilitation programmes for ankle and Achilles tendon problems or when extra attention is needed for foot and ankle stability.
In addition, the exercise can be part of a training programme aimed at improving running and sprinting performance. Training the calf muscles can increase the load capacity of the ankle. Application, loading and progression should always take place in consultation with a physiotherapist or other qualified professional to ensure that the exercise is safe and tailored to the individual's load capacity, complaints and recovery status.
