To Perform the Active Toe Raise Exercise:

1. Stand with your heels on the a stair or step with your forefoot hanging over the edge (Figure 1).
   
   
2. From this position slowly lower your forefoot towards the ground. Don not simply let the foot drop - instead you must control the motion so it occurs slowly. It should take about 4 seconds to reach the lowest position (Figure 2).
   
   
3. From this bottom posiion pause for 2 seconds, then slowly rasie your forefoot up as hight as you can. You should feel the muscles on front of your shin contract as you do this. This upward motion take about 2-4 seconds (Figure 3).
   
   
4. Hold this top position for 2 seconds then slowly lower the forfoot down once again.
   
   
5. Perform 2-3 sets of 10-20 repetitions