3 Exercises to Improve Ankle Dorsiflexion Mobility

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Today’s video covers three strategies for improving ankle dorsiflexion mobility. Dorsiflexion is the most common ankle movement to become restricted and mobility deficits are often observed following certain orthopedic injuries, like ankle sprains and fractures. Additionally, limited ankle dorsiflexion can be associated with the development of plantar fasciitis and achilles tendon injuries.
When working to improve ankle dorsiflexion mobility, a stretch will typically either be felt in the back of the ankle near the achilles tendon or in the front of the ankle where the joint is located.
Give the three strategies in this video a try and let me know if you have any questions.
*Make sure to checkout my new self-guided pain & injury rehab book. It includes comprehensive programs for the 50 most common orthopedic issues, including five ankle and foot exercise programs. Click the Amazon link to learn. a.co/d/0HzBHAa
Stretch Strap: amzn.to/3JqhnHh
Calf Stretcher Slant Board: amzn.to/3ZX2fGC
Theraband: amzn.to/3FaR8SF

Опубликовано:

3 окт 2024

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Комментарии : 50

@GoVoteDemocracy Год назад

Thank you for this and your other ankle videos, I shattered my tibia and fibula on a safari (thinking I had sprained it I stayed for 19 days), then had surgery 21 days post break, after returning home. I now have plates and screws. I’ve done PT and HBOT, and gained a lot of mobility. I’m 6 months post surgery and working to get beyond the last bit of stiffness under the outer ankle (below where my scar is) and a little bit on top of my ankle. My goal is to get it back to normal. My surgeon told me on my final visit that he didn’t expect me to get as much mobility as I have, ever. I have faith that I can get it back to normal so I’m continuing my exercises and will add yours. I don’t have pain now, just stiffness.

@RehabScience Год назад

I’m so glad the video was helpful, and that you have gained so much mobility back! I can’t imagine having that type of injury while out of the country on safari!

@greydeus9175 6 месяцев назад

I have also got a spiral fracture on my left leg fibula. Are you back to full mobility now? I still have a ton of stiffness on my left ankle and it kind of functions like a limp, but my muscles have returned somewhat. Just trying to figure out how to release the last part

@samuelcharette4224 2 месяца назад

@@greydeus9175 I've had a fractured fibula and tibia during a judo training session in december 2019 (almost 5 years ago). I kinda recovered at 95 % (after 1.5-2 years..). The thing that is missing is my dorsiflexion. I feel a stretch in my Achiles tendon which seems to limit my movement since my surgeries (I have plates and screws). Just like you, I'm now trying to figure out regular exercices to make some permanent progress which seems not really possible to me... Keep working on it man, you will improve!

@mrsbootsworkouts 11 месяцев назад

Thanks for the tips! Love mobility exercises!

@RehabScience 11 месяцев назад

You're welcome!

@michellemanagbanag5762 Год назад

Thank you for sharing,😊

@RehabScience Год назад

No problem!

@carolwegman3602 Год назад

Great video! Regarding the standing calf stretch…I can only feel a deep stretch the minute I get out of bed. Any other time of day, I have too much pain in the front to bend the joint for the stretch. And it I feel as if those calf muscles are screaming to be stretched, but there’s too much pain in the foot/leg joint. Please help! Oh, can’t wait for the book!!

@RehabScience Год назад

Thanks so much for ordering my book! If you can’t stretch forward far enough to get a calf stretch due to joint pain, I might try foam rolling your calf muscles to see if that helps ease muscle tension and focus on the joint mobilization option in this video with the strap.

@Tanbouri Год назад

Thank you for the video . I’m suffering from a moderate dorsiflexion problem due to a herniated L4 to L5. How efficient is this exercise with your patients that suffer the same as I do and how long does it take to see positive effects ? I have been doing physical therapy for two months but those exercises are hardly ever used . Thank you

@ethanrabideau7402 8 месяцев назад

I have pain equally in both the front hinge points of my ankle during calf raises and idk how to fix it

@shawnjbray 10 месяцев назад

I have drop foot. I have limited dorsiflexion on my left ankle. I appreciate this lesson

@ohadros1951 28 дней назад

didnt manage

@destructionman1 11 месяцев назад

I've heard that lack of ankle dorsiflexion range of motion (and conversely also too much range of motion) are correlated with achilles tendonitis. I'll try these exercises - hopefully they help my tendonitis 🤞🤞

@RehabScience 11 месяцев назад

Dorsiflexion mobility is often linked with Achilles tendonitis. I hope you find these exercises to be helpful!

@siddurambittu2520 8 месяцев назад

@@RehabScience 😢😢Don't use book for showing exercises use any other things you should not keep feet on books 😕knowledge of exercises we get from source of books only so don't use them to keep feet please 😢

@rubenswinckler Месяц назад

@@siddurambittu2520 the book is fine doc

@Rookie2909 Год назад

I had a severe ankle sprain injury 1.5 years ago , i recovered fully but my ankle had swelling even after recovery till now.what should I do to reduce it to normal ankle size

@RehabScience Год назад

I would try implementing the exercises in my part one and part two ankle sprain videos, and consider wearing an ankle compression sleeve for a few weeks.

@Rookie2909 Год назад

@@RehabScience and the swelling part if we press then i experience pain also.Whenever i go for running ankle area gets swelling

Год назад

Thank you for the video!

@RehabScience Год назад

My pleasure!

@Stoudy2 Месяц назад

I will still wear my arch support insoles but I know by working on these stretches daily and Aiming for a steady deep squat I know I can be stronger more flexible and more stable when it comes to exercising like running.

@vandresv 10 месяцев назад

I liked how you present this information, clear and concise. Got a new subscriber. I can almost do a deep squat, but my right ankle is not flexible enough to allow it. The pain on the talus bone stops me from doing it. I have never had an injury on my foot, so I wonder if the mobility issues comes just from being too old by now. I am almost 63. Would I be able to regain the flexibility by doing the joint stretching? I already started them, just in case 🙂 Thank you for your videos! Edit: to add that I do suffer from disc herniation on my L5,L6. Though, that hardly limits me from bending and touching my toes without bending my knees.

@samuelcharette4224 2 месяца назад

You could do a sumo squat (wide feet). This is what I do when I squat since I have dorsiflexion problems due to a fracture on my right leg. Wide squats are as good as standard one if you can do them.

@mariaariana4394 8 месяцев назад

It’s safe to do these if you feel pain while doing???

@RehabScience 8 месяцев назад

I wouldn't push past mild/moderate discomfort. It's okay to experience some discomfort during the stretches as long as you aren't in pain after the session is over.

@gszmaj Год назад

Very clear…🎉 easy to follow..

@RehabScience Год назад

Glad it was helpful!

@stuartholmes6369 7 месяцев назад

Excellent advise...thank you, Stu

@RehabScience 7 месяцев назад

No problem!

@lessssssgooooo Год назад

Thank you so much i feel a sharp pain after jumping i hope it will help

@RehabScience Год назад

No problem! I hope these help you!

@DanulSenadeera 11 месяцев назад

My one leg ankle is tighter than other one when im sit using foot that leg come upper is it problem to walking

@abzdgiga Год назад

Thank you, Doc

@RehabScience Год назад

Welcome!

@mrswoodbury8956 10 месяцев назад

I broke my tibia and fibula and dislocated my ankle in a freak accident (nearly had foot amputated re compromised blood flow) and I’m getting stiffness and pain in the dorsiflextion position and it’s affecting my ability to walk. I’m 3 months post surgery plates, screws and rod and really hoping this will help. Thanks for sharing 🙏

@wojtolinoonen9604 2 месяца назад

do you have any update? i hope you doin well. I also had a triple ankle fracture and dislocated

@BobDole-x1x 5 месяцев назад

I have a right foot drop and my right heel never touches the floor would this exercise help me also I could never lift my right foot up

@RehabScience 5 месяцев назад

No, these exercises likely won’t help much as foot drop is an active control issue. Improving ankle dorsiflexion mobility won’t improve your ability to recruit those muscles and actively move the ankle. Instead, I would recommend trying the exercises in my foot drop video below. ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-_q9_nGKjeV8.htmlsi=h0vhmrf88Gx8wVgZ

@manvendrasinghshaktawat22 Год назад

I had sprained my ankle pretty badly 5 years ago, due to that i lost some mobility. Am i gonna be able to reap benefits from these?

@RehabScience Год назад

Yes, these can still help after this much time has gone by.

@aiysharastall1168 6 месяцев назад

Is it normal for my ankle to ache the following day?

@aiysharastall1168 6 месяцев назад

After doing the exercises

@annyc9504 Год назад

Can't do the 2nd movement, because I can't knee down the other leg. Can another movement replace it?

@RehabScience Год назад

Sorry, you can’t do what? Kneel?

@hanswurscht4534 Год назад

I suffer from pinching. No real pain, only pinching. I cannot go that much into dorsiflexion on my left side, cause it blocks. I don't know what to do, cause if I do these exercises, I just force the pinching to get worse and painful.

@RehabScience Год назад

In that case, seeing an orthopedic physical therapist, who specializes in manual therapy might be helpful as they can mobilize the joint and help clear the pinching issue. Look for a practitioner with the letters DPT, OCS after their name, and one who lists manual therapy as a specialty.