Ankle dorsiflexion is an exercise focused on improving the mobility and flexibility of the ankle, specifically by lifting the top of the foot towards the shin. This exercise is essential for preventing injuries and enhancing performance in activities that require foot and ankle movement.
Step by step guide:
- Stand with your feet shoulder-width apart, distributing your weight evenly across both feet.
- Slowly lift the toes of one foot upwards, pointing them towards your shin, while keeping your heel in contact with the floor.
- Hold the position for a few seconds, feeling the stretch in the front of your ankle and shin.
- Slowly lower your toes back down to the floor.
- Repeat the movement for 10-15 repetitions, then switch to the other foot and repeat the exercise.
- Alternatively, you can perform this exercise seated in a chair, keeping your feet flat on the floor and lifting your toes towards your shin in the same manner.
Tips
Perform the movement slowly and in a controlled manner to avoid straining the ankle. Maintain an upright posture and avoid leaning forward while doing the exercise. You can add resistance by using a resistance band around your foot for an added challenge.
Benefits
This exercise improves ankle mobility and flexibility, strengthens the shin muscles, and helps prevent common lower leg injuries such as Achilles tendonitis. It is also beneficial for improving walking and running ability and for regaining ankle function after an injury.
Prevention
It is important not to force the dorsiflexion beyond your comfortable range of motion, as this can cause strain or injury to the muscles and tendons of the ankle. If you feel pain in your ankle or shin, stop the exercise and consult a healthcare professional to ensure you are performing it correctly.
