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Ankle and foot · Mobility

Ankle Dorsiflexion and Plantarflexion Mobilization

Ankle dorsiflexion and plantarflexion mobilization, 3 sets, 15 repetitions

Illustration of the Ankle Dorsiflexion and Plantarflexion Mobilization exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 15

Description: Sitting or lying down, place your foot flat on the ground, then flex the ankle by bringing the toes toward you (dorsiflexion), then point them forward (plantarflexion). Perform this movement slowly and in a controlled manner to mobilize the joint.

Tips: Keep the knee stable and avoid moving the entire leg. Breathe regularly and do not force if you experience pain.

Progression: Gradually increase the number of repetitions or add light resistance with an elastic band when the movement becomes easy.

At a glance

Goal
Mobility
Level
Beginner
Equipment
none
Starting position
Sitting or lying down
Clinical goal
Improve ankle mobility
Also known as
dorsiflexion ankle, plantarflexion ankle, ankle mobilization, ankle exercise

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.