Home / Complementary / Physiotherapy / Exercises / Ankle / Dorsiflexion

Dorsiflexion for ankle health

One of the essential movements for ankle health, dorsiflexion should be performed regularly by anyone who has suffered an ankle injury.

Ankle problems are hardly surprising given the abuse we give them - from high heel shoes to running on rough ground, there are innumerable ways to injure your ankle.

The reality is that almost everyone suffers ankle sprains and strains from time to time, but few people take the time to rehabilitate them properly. The result? An increased chance of future problems.

Dorsiflexion is an exercise that can contribute to proper recovery. It is performed as follow:

  • Tie a loop in one end of a piece of tubing.
  • Sit on the floor with your injured leg straight out in front of you.
  • Shut the knot in a door.
  • Put your foot through the loop so that the tubing goes around the arch of your foot.
  • Move backward to create tension in the tubing.
  • Keeping your knee straight, pull your foot toward your body, stretching the tubing.
  • Hold for 5 seconds, then slowly return to the starting position.
  • Do 3 sets of 10.

 
 

 

 

Related articles :

 

Other related pages :

 


Lifestyle quizzes :

 
» Physio exercises
» Alternative medicine
» Common injuries
» Health insurance know-how
» Physiotherapists

» Lifestyle quizzes


 
Advertisers
Acupuncture
Chiropractor
Hypnotherapy
Osteopath
Physiotherapy
Injury prevention
Injury rehabilitation
Sports injuries
Exercises
Exercise advice
Ankle
Calf raise
Dorsiflexion
Eversion
Inversion
Plantar flexion
Theraband
Wobble board
Back
Hip
Knee exercises
Neck
Risks of exercising
Shoulder
Physio equipment
Information
Courses
Remedial massage
Newsletter
Subscribe to our newsletter here. Submit your email below and choose from the options on the next page.