Ankle Dorsiflexion (Stretch & Strengthen)

Restores the foot-up range and strength the ankle needs for walking, stairs, and squatting.

Ankle Dorsiflexion (Stretch & Strengthen) exercise illustration

What it helps

Restores the foot-up range and strength the ankle needs for walking, stairs, and squatting — a common stiff spot that, when freed, makes movement smoother.

How to do it

  1. Stretch: in a lunge with the back foot flat (or with a band around the forefoot), gently draw the foot up toward the shin until you feel a stretch in the calf and back of the ankle.
  2. Strengthen: with a band giving resistance, pull the foot up toward you, then lower slowly.
  3. Keep it smooth and comfortable.

Tips

  • Good foot-up range is key for walking, squatting, and stairs.
  • Gentle stretch, controlled strengthening.

Commonly done as 2–3 sets of 12–15 / hold 20–30 sec, daily.

Where this appears in recovery

Ankle Dorsiflexion (Stretch & Strengthen) is part of 4 recovery programs, typically in the phase 2 stage. Each program shows how it fits alongside the other movements:

All exercise guides · Condition guides · Recovery education

These are general exercise guides, not a personal prescription. The repetitions and frequency shown are what's commonly used — your own surgeon or therapist may advise something different, and their guidance comes first.