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Ankle and foot · Strengthening

Weight-Bearing Dorsiflexion of the Ankle Against a Wall

Weight-bearing ankle dorsiflexion, 3 sets, 10 repetitions, standing against a wall

Illustration of the Weight-Bearing Dorsiflexion of the Ankle Against a Wall exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 10

Description: Stand facing a wall with feet flat and at a comfortable distance. Slowly advance one knee towards the wall while keeping the heel firmly on the ground, until a controlled maximum dorsiflexion of the ankle is felt. Gently return to the starting position without lifting the heel.

Tips: Keep your back straight and the foot flat to avoid compensation. Perform the movement slowly to maintain control of the ankle dorsiflexion.

Progression: Gradually increase the number of repetitions or add a slight load (e.g., a light backpack) as the exercise becomes easier.

At a glance

Goal
Strengthening
Level
Beginner
Equipment
wall
Starting position
Standing facing a wall, feet flat
Clinical goal
Strengthen the ankle and improve dorsiflexion mobility
Also known as
standing ankle dorsiflexion, ankle mobility against wall, standing ankle 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.