Ankle Dorsiflexion
Video
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Purpose
Improve ankle dorsiflexion with the heel supported to assist forward movement during walking, stairs and squatting.
How to perform
Move the knee forward over the toes while keeping the heel in contact with the board. Reach your maximum pain-free range, then return slowly with control.
Duration
8–12 slow reps per foot
Coaching cues
- Keep the heel in contact with the board
- Keep the knee aligned with the toes
- Move slowly without bouncing
- Control the return
Training level
This exercise is presented as one focused progression.