Dorsal flexion ankle

Purpose of the exercise

Mobility and strength exercise for the ankle dorsal flexors (tibialis anterior, extensor digitorum longus) and Achilles tendon stretch. Improves ankle dorsal flexion range of motion, activates anterior compartment muscles and helps recovery from ankle injuries. Also effective for preventing shin splints, improving squat depth and treating drop foot.

Supplies

• Chair to sit on
• Sufficient space for foot movement
• Optional: resistance band for progression
• Optional: wall for wall ankle mobility drill

Starting position

Seated active dorsal flexion:

1. Sit upright on a chair
2. Place both feet flat on the ground
3. Feet at hip width
4. Hands relaxed on legs or armrests

Wall ankle mobility drill:

1. Stand in front of a wall (10-15 cm distance)
2. Place one foot in front of the other
3. Front foot points to the wall

Implementation

Seated active dorsal flexion:

1. Lift your toes and forefoot
2. Keep your heel on the ground
3. Pull your foot maximum towards your shin
4. Tighten your shin muscle
5. Hold for 2-3 seconds
6. Release controlled back to ground
7. Repeat the movement

Wall ankle mobility drill:

1. Keep your front heel on the ground
2. Bend your front knee forward towards the wall
3. Try to make your knee touch the wall
4. Keep your heel on the ground (main cue)
5. Feel the stretch in your calf/achilles tendon
6. Hold for 2-3 seconds
7. Come back and repeat

Points of interest

• ✓ Keep your heel on the ground (at wall drill)
• ✓ Pull your foot maximum towards your shin
• ✓ Move slowly and in a controlled manner
• ✓ Actively tighten your shin muscle
• ✓ Stay within comfort zone
• ✓ Breathe calmly
• ✗ Avoid lifting your heel (in wall drill)
• ✗ Don't force through pain
• ✗ Don't move too fast
• ✗ Don't compensate with your hip or knee
• ✗ Don't bend your foot inwards or outwards (stay neutral)

When this exercise?

This exercise is suitable in rehabilitation after ankle injuries (sprains, fractures, Achilles tendon rupture) to restore dorsal flexion (in consultation with physiotherapist). Ideal after plaster immobilisation or periods of inactivity. Very effective for limited dorsal flexion limiting squat depth. Perfect as a daily mobility exercise for people with stiff ankles. Also valuable for prevention of shin splints in runners. Suitable in drop foot for activation of tibialis anterior. Can be performed several times a day. In case of acute ankle pain or swelling, have it assessed first. Start without resistance and only add resistance band later.