Procaryote
Ankle and foot · Mobility

90-Degree Ankle Dorsiflexion Mobilization

90-Degree Ankle Dorsiflexion Mobilization, 3 sets, 10 repetitions

Illustration of the 90-Degree Ankle Dorsiflexion Mobilization exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 10

Description: Sit or stand with your foot flat on the floor and your knee bent at a 90-degree angle. Gently bend your foot towards your shin (dorsiflexion) until you feel a mild stretch, then return to the starting position in a controlled manner.

Tips: Perform the movement slowly to effectively mobilize the ankle without causing pain. Keep your knee stable and avoid lifting your heel off the floor.

Progression: Gradually increase the number of repetitions or add a light resistance band if the movement feels easy.

At a glance

Goal
Mobility
Level
Beginner
Equipment
none, chair
Starting position
Sitting or standing, knee bent at 90 degrees, foot flat on the floor
Clinical goal
Improve ankle mobility
Also known as
Ankle dorsiflexion, Ankle mobilization, Flex foot towards shin

Precautions

Avoid this exercise, or check with your physiotherapist first, if you have:

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This information is educational and does not replace advice from a healthcare professional. Ask your physiotherapist or doctor before starting, especially if you have pain, a recent injury or have had surgery.