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Ankle and foot · Mobility

Dorsiflexion ankle mobilization in kneeling position

Dorsiflexion ankle mobilization in kneeling position, 3 sets, 10 repetitions per side

Illustration of the Dorsiflexion ankle mobilization in kneeling position exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 10 per side

Description: Sit in a kneeling position, with the foot flat on the ground and the ankle in a neutral position. Gently advance the knee over the foot or lift the front of the foot towards the tibia to increase dorsiflexion, keeping the heel well on the ground. Maintain the maximum dorsiflexion position in a controlled manner before returning to the starting position.

Tips: Perform the movement slowly to avoid any pain, keep the heel on the ground to target dorsiflexion effectively, and breathe regularly. Do not force if you experience discomfort.

Progression: Gradually increase the range of motion or the number of repetitions as mobility improves without pain.

At a glance

Goal
Mobility
Level
Beginner
Equipment
none, mat
Starting position
Seated in kneeling position, foot flat on the ground
Clinical goal
Improve ankle dorsiflexion mobility
Also known as
ankle dorsiflexion mobilization, seated ankle stretch, ankle dorsiflexion 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.