Dorsiflexion and Plantar Flextion exercise
Dosiflexion
The action of bending your ankle up towards your shin.
1. Straighten your knee.
2. Moving only your ankle, point your foot back toward your nose. Continue until you feel discomfort or can't tilt it back any further.
3. Hold this position for 15 seconds.
4. Return to a neutral position. Repeat five times.
Plantar flexion
The action of pointing your ankle down and away from you.
1. Straighten your knee.
2. Moving only your ankle, point your foot forward. Continue 3. until you feel discomfort or can't move it any further.
4. Hold this position for 15 seconds.
Return to a neutral position. Repeat five times.
Inversion and Eversion exercise
Inversion
The act of pushing the ankle inward.
1. Moving only your ankle and keeping your toes pointed up, turn your foot inward. The sole of your foot should be facing your other leg. Continue until you either feel discomfort or can no longer turn your foot inward.
2. Hold this position for 15 seconds.
3. Return to a neutral position. Repeat five times.
Eversion
The act of pushing the ankle to the outside part of your leg.
1. Moving only your ankle and keeping your toes pointed up, turn your foot outward, away from your other leg. Continue until either you feel discomfort or you can no longer turn your foot outward.
2. Hold this position for 15 seconds.
3. Return to a neutral position. Repeat five times.
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