Procaryote
Ankle and foot · Strengthening

Ankle Extensor Activation

Ankle extensor activation, 3 sets, 12 repetitions, controlled movement

Illustration of the Ankle Extensor Activation exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 12

Description: Sitting or standing, slowly lift the foot by pulling the toes upward, contracting the muscles located at the front of the ankle. Control the movement by raising and then gently lowering the foot back to the starting position.

Tips: Keep the heel firmly on the ground and avoid moving the knee or leg. Focus on contracting the muscles in front of the ankle for better strengthening.

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

At a glance

Goal
Strengthening
Level
Beginner
Equipment
none
Starting position
Assis ou debout, pied à plat au sol
Clinical goal
Renforcer les muscles extenseurs de la cheville pour améliorer la stabilité et la mobilité du pied.
Also known as
dorsiflexion de la cheville, renforcement des extenseurs du pied, élévation du pied vers le haut

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.