Procaryote
Ankle and foot · Mobility

Maintained dorsiflexion of the ankle

Maintained dorsiflexion of the ankle, 3 sets, hold for 10 seconds, 5 repetitions per foot

Illustration of the Maintained dorsiflexion of the ankle exercise

Listen to the instructions

How to do the exercise

Sets: 3

Duration: Hold for 10 seconds

Repetitions: 5 per foot

Description: Sitting or standing, slowly flex the ankle by bringing the top of the foot towards the tibia. Hold this dorsiflexion position for 10 seconds before returning to the neutral position.

Tips: Perform the movement slowly and in a controlled manner to avoid any pain. Keep the knee stable and avoid compensating with other parts of the body.

Progression: When dorsiflexion becomes easy, gradually increase the hold duration up to 15 seconds.

At a glance

Goal
Mobility
Level
Beginner
Equipment
none, chair
Starting position
Assis ou debout, pied à plat au sol
Clinical goal
Améliorer la mobilité de la cheville
Also known as
flexion du pied vers le tibia, mobilisation cheville flexion dorsale, étirement cheville 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.