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Ankle and foot · Mobility

Ankle Dorsiflexion Mobility

Ankle dorsiflexion mobility, 3 sets, 12 repetitions

Illustration of the Ankle Dorsiflexion Mobility exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 12

Description: Sitting or standing, place one foot flat on the ground. Gently bring the top of the foot toward the shin by dorsiflexing the ankle upward, then return to the initial position in a controlled manner.

Tips: Perform the movement slowly to feel the stretch clearly and avoid jerky motions. Keep the heel firmly on the ground throughout the exercise.

Progression: Gradually increase the number of repetitions or add slight pressure with the hand on the top of the foot to deepen the dorsiflexion.

At a glance

Goal
Mobility
Level
Beginner
Equipment
none, chair
Starting position
Sitting or standing, foot flat on the ground
Clinical goal
Improve ankle dorsiflexion mobility
Also known as
dorsiflexion of the ankle, ankle mobilization upward, foot mobility 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.