Procaryote
Ankle and foot · Strengthening

Isometric Dorsiflexion of the Ankle

Isometric dorsiflexion of the ankle, 3 sets, 10 repetitions, hold for 5 seconds

Illustration of the Isometric Dorsiflexion of the Ankle exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 10

Duration: Hold for 5 seconds

Description: Sitting or lying down, flex the ankle by pulling the foot upward without moving the leg. Maintain the dorsiflexion position for 5 seconds, then slowly release.

Tips: Keep the leg still and focus on contracting the muscle in front of the ankle. Breathe normally and avoid forcing suddenly.

Progression: Gradually increase the hold duration up to 10 seconds as the exercise becomes easier.

At a glance

Goal
Strengthening
Level
Beginner
Equipment
none
Starting position
Seated or lying down, relaxed leg
Clinical goal
Strengthen the muscles responsible for dorsiflexion of the ankle
Also known as
renforcement flexion dorsale cheville, exercice flexion cheville, flexion pied isométrique

Precautions

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

Are you a physiotherapist?

Add this exercise to a personalised program in Physia: the AI builds the program in 30 seconds from the condition, then you send it to your patient by link, QR code or email.

Create a program for free Discover the software

Patient? Ask your physio to send your program to the free Physia Move app. Open Physia Move

Similar exercises — Ankle and foot

Isometric Plantar Flexion on Leg PressIsometric plantar flexion on leg press, 3 sets, hold 10 seconds, 5 repetitions Isometric Plantar Flexor Strengthening on StepIsometric strengthening of plantar flexors on step, 3 sets, hold 20 seconds, rest 30 seconds Isometric Soleus Muscle StrengtheningIsometric soleus strengthening, 3 sets, hold 30 seconds, rest 30 seconds Isometric Soleus Strengthening with ResistanceIsometric soleus strengthening with resistance, 3 sets, hold for 30 seconds, appropriate resistance Isometric strengthening of ankle invertorsIsometric strengthening of ankle invertors, 3 sets, hold 10 seconds, 5 repetitions per set Isometric Toe and Calf Triceps Strengthening in InclinationIsometric strengthening of toes and calf muscles in inclination, 3 sets, hold for 20 seconds Jumping Jack forward-backwardJumping Jack forward-backward, 3 sets, 12 repetitions Knee Raise with Plantar FlexionKnee raise with work on plantar flexors, 3 sets, 12 repetitions per leg

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.