Exercises

Banded ankle dorsiflexion

Pull the forefoot toward you against a band anchored in front. Train one side at a time.

Seated person with straight legs and supported heels, a forefoot band secured to a fixed wall anchor.

Resistance band · Secure anchor

Source: AAOS · Foot and Ankle Conditioning (PDF)

Step by step

  1. Secure a band low on a stable anchor in front of you and loop it over the forefoot.
  2. Sit with the working leg extended and heel supported. Take up the slack in the band.
  3. Pull the forefoot toward your shin, moving only at the ankle.
  4. Return slowly against the band's pull. Repeat, then change feet.

Common mistakes

  • Pulling the band toward yourself with your hands.
  • Turning the leg or lifting the heel to move the band.

Anatomy and technique: the references below. Region boundaries and movement diagrams are schematic. Exercise images are AI-generated illustrations.