Procaryote
Ankle and foot · Mobility

Maintained Plantar Flexion

Maintained plantar flexion, 3 sets, hold 10 seconds, 5 repetitions per foot

Illustration of the Maintained Plantar Flexion exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 5 per foot

Duration: hold for 10 seconds

Description: Sitting or standing, gently push the foot downward by pointing the toes forward and hold this position for 10 seconds. Slowly return to the neutral position before repeating with the other foot.

Tips: Perform the movement slowly and control the descent well to avoid excessive tension. Keep the knee stable and avoid moving the leg.

Progression: Gradually increase the hold duration up to 20 seconds as the exercise becomes easier.

At a glance

Goal
Mobility
Level
Beginner
Equipment
none, chair
Starting position
Assis ou debout, pied à plat
Clinical goal
Améliorer la mobilité du pied et de la cheville
Also known as
extension du pied, pointe de pied maintenue, flexion plantaire statique

Precautions

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

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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.