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Ankle and foot · Strengthening

Weight-bearing Dorsiflexion of the Ankle

Weight-bearing dorsiflexion of the ankle, 3 sets, 12 repetitions, controlled movement

Illustration of the Weight-bearing Dorsiflexion of the Ankle exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 12

Description: Stand upright, lightly support yourself on a stable surface for balance. Slowly dorsiflex the ankle by bringing the foot toward the tibia (dorsiflexion) in a controlled manner, then return to the initial position.

Tips: Keep your back straight and avoid moving the knee or hip during the movement. Control both the upward and downward phases to effectively strengthen the ankle.

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

At a glance

Goal
Strengthening
Level
Beginner
Equipment
none, chair, wall
Starting position
Standing, light support for balance
Clinical goal
Strengthen the ankle and improve motor control
Also known as
dorsiflexion of the ankle, foot lift towards the tibia, standing ankle exercise

Precautions

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

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Similar exercises — Ankle and foot

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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.