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Ankle and foot · Strengthening

Calf Flexion Strengthening with Resistance Band and Emphasis on Dorsiflexion

Calf plantar flexion strengthening with increased dorsiflexion, 3 sets, 12 repetitions, with resistance band

Illustration of the Calf Flexion Strengthening with Resistance Band and Emphasis on Dorsiflexion exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 12

Equipment: resistance band

Description: Sitting or standing, place a resistance band around the sole of the foot. Gently pull the foot towards you (dorsiflexion) while maintaining slight resistance, then push the foot downward (plantar flexion) against the resistance of the band. Perform the movement slowly and control the trajectory.

Tips: Keep the knee stable and avoid moving the entire leg. Focus on controlling the movement to effectively strengthen the ankle.

Progression: Increase the resistance of the band or the number of repetitions when the exercise becomes easy.

At a glance

Goal
Strengthening
Level
Beginner
Equipment
bande élastique
Starting position
Assis ou debout, pied en position neutre avec élastique autour de la plante du pied
Clinical goal
Renforcer les muscles du pied et de la cheville pour améliorer la stabilité et la mobilité.
Also known as
renforcement cheville avec élastique, flexion plantaire avec résistance, exercice pied élastique

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.