Ankle Dorsiflexion Movement with Mobilization

Instructions

1. Anchor a super band securely behind you at a low height.

2. Loop the band around the front of the ankle of the front leg so it pulls that ankle backward.

3. Step into a long stance with the banded leg in front and the other leg behind you for support.

4. Drive the front knee forward over the toes to move the ankle into dorsiflexion.

5. Keep the front heel down as the knee moves forward.

6. Pause briefly at the end of the forward glide if instructed.

7. Shift your weight back to return to the starting position.

Common Compensations

• Do not let the front heel lift off the floor.

• Do not let the front knee cave inward.

• Do not let the front foot collapse inward or roll outward without control.

• Do not lean your whole body excessively instead of gliding the knee forward.

• Do not let the band pull you into a painful or pinching position.

• Do not rush the forward or backward motion.

Extra Info

• You should feel this mostly at the front of the ankle and through the calf of the front leg.

• You may feel the band helping the ankle move more comfortably into dorsiflexion.

• This is a movement-with-mobilization drill, so the goal is a smooth ankle glide rather than forcing a huge range.

• Holding onto support is completely okay if it helps you keep the heel down and the movement controlled.

• You should not feel sharp pain, pinching, numbness, or tingling in the ankle, foot, knee, or calf.