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Ankle and foot · Stretching

Dorsal Flexor Stretch of the Foot

Dorsal flexor stretch of the foot, 3 sets, hold for 30 seconds per foot

Illustration of the Dorsal Flexor Stretch of the Foot exercise

Listen to the instructions

How to do the exercise

Sets: 3

Duration: 30 seconds per foot

Description: Sitting or standing, place one foot in front of you and gently pull the toes towards you to stretch the front part of the foot. Maintain the position without forcing, then slowly release.

Tips: Keep your back straight and avoid bending the knee of the stretched foot. Breathe calmly during the stretch.

Progression: Gradually increase the duration of hold up to 45 seconds as the stretch becomes comfortable.

At a glance

Goal
Stretching
Level
Beginner
Equipment
None
Starting position
Seated or standing
Clinical goal
Improve flexibility of the dorsal flexor muscles of the foot
Also known as
top of foot stretch, toe towards shin stretch, foot dorsiflexor stretch

Precautions

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

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Similar exercises — Ankle and foot

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See all ankle and foot exercises →

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.