What toe raises actually are

Keep your heels on the floor and lift the fronts of your feet. Physical therapist Joseph Hribick at Lebanon Valley College in Pennsylvania says this works the muscles along your shins.

Why your shins matter when you walk

Each time you step, you need to clear your toes from the ground. Otherwise your toes could snag on carpet or catch in a doorway, making you more likely to trip.

“Each time we step, we need to be able to clear our toes from the ground.”

The muscle that does the work

The tibialis anterior runs along the front of your shin. It lifts your foot as your leg swings forward, then controls how your foot lowers after your heel touches the ground.

Balance your lower leg work

Calf raises work your calves by pushing you forward. Daniel Safford, assistant professor of physical therapy at Arcadia University in Pennsylvania, says doing both toe and calf raises covers your bases.

“You're covering a lot of your bases if you do just those two things.”

How to do them correctly

Sit or stand with feet on the floor.Lift the fronts of your feet while keeping heels down.Take one to two seconds to lift, pause, then two to three seconds to lower.

“If you just bring your toes up and let them slam down, you're not getting as much of a benefit.”

Start small and build gradually

Begin with five to ten repetitions a few days a week, Safford suggests.As your shins adapt, add a few reps.

“You don't wanna go for broke.”

Do them almost anywhere

You can do toe raises at your desk, standing at the bathroom sink, or while brushing your teeth. Hold on to a sturdy counter if you need balance support.

“You could do it when you're brushing your teeth. Just hold on to the counter.”