Learning to Run Again with Drop Foot
How I retrained my foot, my arm, and my stride after a stroke.
One of the biggest things people ask me about my return to running is how I deal with drop foot. If you’ve had a stroke or nerve injury, you know how hard it is. The idea of running again might feel impossible.
I was told I’d probably never get back to it, but now I’m running ultras. It took time, frustration, and a lot of repetition. I had to relearn how to move - forcing my arm to swing and thinking through every step. It doesn’t feel natural, but it works.
I’ll be real though, it’s not easy. It’s awkward, slow, and uncomfortable. It takes consistency and effort most people won’t want to put in, but if you’re wondering whether running with drop foot is possible, it is. It may not look or feel exactly like it used to, but it can still absolutely happen.
What This Post Covers
What drop foot actually is
How I learned to run with it
Tools and braces that helped
Training tips, mental shifts, and what running looks like now
Before we get into the details, here’s a quick video showing how I run today and what my stroke deficits look like while running. I still have limitations, especially on my right side, but I’ve found ways to work with them. If you’re dealing with drop foot or weakness, this might give you a clearer picture of what it can actually look like.
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What Is Drop Foot and Why It Makes Running So Hard
Drop foot happens when your foot won’t lift properly, usually due to weakness or nerve damage. It’s often caused by issues with the peroneal nerve, which controls the muscles that lift your foot. When that nerve’s not working right, your foot drags instead of clearing the ground when you walk or run. People typically try to compensate by swinging their leg out or hiking their hip up, but that usually just makes things more awkward.
When you try running like that, it’s usually pretty exhausting, unnatural, and it can cause you to trip. It’s also not just about the foot, it messes with your whole movement, your balance, and how your body works together which are all essential parts of running.
What Helped Me Get Back to Running
Number one and most important was repetition. Yes, there are a lot of tools, tips, and tricks out there, and I will include all of that below, but I want to be real with you - the biggest thing that helped me was repetition.
I did the same movements over and over and over (I’ve included a section on the movements below). That’s not what most people want to hear, but it’s the truth. I had to put in the work, every day, even when it felt slow or frustrating. And the sooner I accepted that there was no shortcut, the easier it got.
Don’t get me wrong, the devices, tools, etc. all helped, but only because I stuck with them consistently. Repetition is what rewired my brain and rebuilt my movement.
Here’s what tools and tips helped the most:
1. Functional Electrical Stimulation (FES)
This is a small device that sends little electric pulses to your leg to help lift your foot when you walk. You strap it on and it times the pulses to your step. I started with this while walking and over time it helped retrain the muscles to do more on their own.
There are many different sleeve versions out there best suited for this need (Cionic, WalkAide, Bioness), but I ended up just using my TENS muscle stimulator while on the treadmill. I included the one I got off Amazon below.
Pro tip: many are FSA/HSA eligible. On Amazon particularly, they will flag which products are HSA/FSA eligible. If you buy outside of Amazon, it will typically be listed in the product’s description or you can work with a physical therapist to find one that best suits your needs.
I haven’t tried this personally, but I’ve heard good things from other stroke survivors about this Muscle Stimulating Massaging Pad.
2. Shorter Stride, Mid-foot Landing
When I first tried jogging, I kept tripping on my toe. What helped was shortening my stride and focusing on landing more in the middle of my foot, not heel first. It felt a little weird at first, but it gave me more control and helped keep my foot from catching.
Here’s what that means:
Instead of your heel striking the ground first (which most people do when they walk), you aim to land with the middle part of your foot hitting the ground directly under your body. This gives you more control, better stability, and reduces the chance of your foot dragging or catching on the ground.
Analogy:
Think about running quietly, basically how you’d run if someone asked you to sneak across a room without making a sound. You would land softly mid foot vs. crashing your heel into the ground. That’s the kind of foot strike that will help you avoid tripping and find your rhythm again.
The shorter stride was key too. Overstriding made it harder to lift and clear my foot, but shortening my step gave me more control and helped build confidence with every run.
It felt awkward at first, but over time it became more natural. The shorter stride also helped because I wasn’t overreaching, which made it easier to lift and clear my foot. Shortening my step gave me control and helped build back some confidence with each run.
3. Drills and Ankle Weights
Before I could think about running, I had to get my foot and brain working together again. This is where the repetition comes in. I know people want a secret shortcut, but this part truly was just about showing up daily and putting in the work. Don’t try to be perfect, just dedicate some time each day to these drills.
As an FYI - once I started walking, I did these drills every single day, sometimes 2–3 times a day. Most sessions were short: 10–15 minutes, maybe longer if I was feeling good that day. Again, the key isn’t perfection, it’s consistency. You don’t need to crush every drill, you just need to start sending the message to your nervous system that this is how we move now.
Ladder Drills
I used an agility ladder (you can get a cheap one online or just tape boxes on the floor) and worked on stepping patterns (in-in-out-out, lateral steps, or quick taps). These drills helped retrain coordination and built confidence in foot placement. Even 5–10 minutes of ladders made a difference over time.
Light Ankle Weights
I’d wear a light ankle weight, just 1 or 2 pounds, on my weaker side while walking around the house or doing slow drills. It forced my foot to engage more and kept my brain dialed in. Warning: Make sure you’re ready for this and don’t overdo it (especially if it throws off the way you walk). I would also suggest doing this when someone else is home in case you fall. If you feel comfortable, use it in short bursts as it helps activate the right muscles.
My Go-To Drills
Marching in place – Focused, high knees. Hold onto a counter if needed.
Toe taps – On a step or low object, alternating feet and progressing to quick feet once you’re ready.
Controlled high knees – Not fast; focus on range of motion and muscle control.
Heel-to-toe walking – Down a hallway, slowly and deliberately.
Side steps – Great for hip and ankle control. Add a mini band if you’re ready.
Even when it felt boring or slow, I reminded myself that this is what’s rewiring my brain. Each rep is one step closer to running and to be honest, there was never one big moment where it finally paid off and I no longer had drop foot (I still do), it was just a lot of little movements over time that helped me learn to work with it better.
4. Start on a Treadmill if You Can
If your balance still feels shaky, treadmills are a great option - especially in the beginning. I know some people are hesitant to use them, but they worked great for me as I rebuilt my stride without having to constantly worry about falling.
For a long time, I held onto the rails with both hands and focused on walking slowly and smoothly. Once I got more comfortable, I’d let go with one hand, then eventually both, but just for short bursts at first. The ability to gradually control speed is key. I’d start as slow as I needed to, then nudge it up once I felt stable.
Here’s how I approached it:
Start slow - Even 1.0–1.5 mph is fine.
Focus on form - Use a mirror (if your treadmill has one nearby) or you can film yourself (this is also a great idea so you can see your progress. It’s often easy to not recognize the small changes over time, but watching a video back shows you how far you’ve actually come). This way you can see if you are you lifting your foot cleanly or if your arms swinging evenly.
Use it for drills – Marching steps, short bursts of high knees, or walking with exaggerated form all work well on a treadmill.
Try intervals – As you build confidence, alternate 30 seconds of faster walking (or a light jog) with 1–2 minutes of slow recovery. You don’t need to run a mile, your just training your body to handle more dynamic movement.
Time and frequency – I used the treadmill 4–5 times a week for 10–30 minutes, depending on how I felt. Even 10 minutes consistently made a difference.
If you have access to Functional Electrical Stimulation (FES), especially paired with a treadmill, it can help lift your foot during walking and make your stride feel smoother. I didn’t use FES every day, but combining it with treadmill sessions helped when I’d feel like I wasn’t making progress.
If outdoor walking still feels risky, don’t sleep on the treadmill. For me, it was a training tool I used to fine tune my stride and I personally think made a big difference in my recovery.
5. Braces and AFOs
I didn’t really get a lot of support from doctors once I left the hospital when it came to figuring out whether a brace might help with my drop foot. And somehow, I completely skipped over this option during all my research early on, but I’ve since heard from a bunch of other survivors who’ve had positive results using them.
I asked around and got some advice from people who’ve used different types of braces. Here’s a quick breakdown of what I learned:
Brace Types
Off-the-shelf AFOs (ankle-foot orthoses): These are the most common and usually what people start with. They’re lightweight and help with foot clearance, especially during early recovery.
Custom braces: If you’re further along in your rehab and still struggling, a custom brace fitted by a specialist might be worth looking into. They can better match your specific needs and movement patterns.
Dynamic braces or carbon fiber models: Some people mentioned these gave them more freedom and spring, especially when transitioning into faster walking or light jogging.
Tips
Fit is important: A brace that doesn’t fit will can do more harm than good. If it’s uncomfortable or throws off your stride, you may need a new one or an adjustment on the current one.
You can grow out of one: What worked at 3 months post-stroke may not work at 12 months. It’s important to reassess.
Some people run with braces, some don’t: I’ve talked to plenty of people who relied heavily on them when they returned to running and some (like me) who never tried them. There’s no right answer with this stuff so my suggestion would be to try it all and see what makes you feel the most comfortable.
You’re not failing if you use one: It’s just another tool like a foam roller or a treadmill rail. If it helps you move better, who cares.
Tip: If you’re not sure what type of brace you need (or if you even need one), ask for a referral to a physical therapist who specializes in neuro rehab. They can help guide you through the options based on your current ability and goals.
6. Don’t Forget the Arm Swing
When one side of your body is affected, your arm on that side often doesn’t swing naturally when you walk or run. That might not seem like a big deal, but arm swing plays a huge role in balance and rhythm. Without it, you might lean, twist your body, or overwork your stronger side to compensate. It can throw everything off and make running feel harder than it already is.
For me, I always have to consciously remind myself to swing my affected arm. It’s not something that’s come back naturally unfortunately and when I’m tired, my arm often locks up completely. It just doesn’t work and while it’s frustrating, I’ve learned to be okay with it. It’s just part of how my body works now.
Still, there are ways to adapt. You can keep training and running even if it feels different or imperfect. It’s doable and over time, your body and brain adjust to your own version of what “normal” is.
Tips:
Matching the music: Use a metronome app or upbeat music with a strong beat. Sync your arm swing to the rhythm. It helps create a consistent cadence and can trigger more natural movement over time.
Hand-held weight or resistance band: Holding a very light dumbbell (1–2 lbs) or small resistance band in the affected hand can help "wake up" the arm and encourage a more active swing. It gives your brain a job to do with that limb vs. you having to constantly check in.
Final Thoughts
If you’re dealing with drop foot or mobility issues with one side of the body and want to run again, know this: It’s going to take time and effort, but it’s not impossible. As a reminder:
Start small.
Focus on form, not speed.
Don’t ignore your arm swing.
Use tools like FES if you can.
Trust that your brain and body can relearn more than you think.
Yes, repetition matters, but don’t overdo it. Fatigue can make things worse
Pay attention to your body and take rest seriously.
You don’t have to run the way you used to. You just have to find a way that works for you now.
Need Help or Want a Custom Plan?
Over the past few years, I’ve informally coached other survivors through this process and always here to help anyone going through something similar. Everyone’s recovery looks a little different, so if you want to talk through more in depth what’s worked for me, what hasn’t, or would like a personalized plan, feel free to:
📲 DM me on Instagram (@jesseshea01) — I’m pretty active there
📩 Or reply here to start a conversation
Hi just curious if you had spasticity in your calf because the FES kind of works against me because the spasticity in my calf resists it! My anterior tibialis and peroneal fire at this point!