Procaryote
Ankle and foot · Motor control

Postural control with plantar flexion

Postural control with plantar flexion, 3 sets, 10 repetitions, slow and controlled execution

Illustration of the Postural control with plantar flexion exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 10

Tempo: Slow and controlled

Description: In a standing position, gently press on the sole of the foot to perform a plantar flexion while maintaining your balance. Perform the movement slowly, controlling the trajectory well, then return to the initial position.

Tips: Keep the trunk straight and stable, focus on controlling the movement at the ankle and foot level. Do not let the body sway or compensate with other parts.

Progression: Gradually increase the duration of each plantar flexion or add an unstable support to enhance postural control.

At a glance

Goal
Motor control
Level
Beginner
Equipment
None
Starting position
Standing, feet flat on the ground
Clinical goal
Improve motor control of the foot and ankle
Also known as
controlled plantar flexion, ankle balance exercise, foot motor control

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

Progressive Forefoot LoadingForefoot loading, 3 sets, 10 repetitions, movement control, progressive weight transfer onto the forefoot Proprioception on trampoline with ballProprioception on trampoline with ball, 3 sets, 45 seconds Proprioception Y-shape on Airex under the heelY-shape proprioception on Airex under the heel, 3 sets, 30 seconds per leg Proprioceptive jumps on BosuProprioceptive jumps on Bosu, 3 sets, 8 repetitions Proprioceptive jumps on trampolineProprioceptive jumps on trampoline, 3 sets, 15 jumps, movement control Proprioceptive Sprint with Arm MovementProprioception sprint with arm movement, 3 sets, 30 seconds, rest 30 seconds Single-leg balance with anterior/posterior destabilization using weighted elastic bandSingle-leg balance with anterior/posterior destabilization using weighted elastic band, 3 sets, 30 seconds per leg Single-leg balance with lateral destabilization using weighted elasticSingle-leg balance with lateral destabilization using weighted elastic, 3 sets, hold for 30 seconds 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.