Standing Ankle Dorsiflexion Stretch


To Perform the Standing Ankle Dorsiflexion Stretch:

  1. Begin standing facing a wall or door in a split lunge position.  Both feet should be facing straight ahead.

  2. From this position, keeping your back knee straight and heel flat on the ground bend your lead knee and lean your trunk forward towards the door. As you do this you should feel a stretch in the back calf (Figure 1).

  3. For a deeper stretch you can lift your lead leg off the ground (Figure 2). 

  4. Hold this stretch for 15-30 seconds.

  5. Next, to shift the stretch to the deeper calf muscles simply bend your back knee.  Be sure to keep you heel flat on the floor and your knee positioned directly over your toe as you do this (Figure 3).

  6. Hold this phase of the stretch for 15-30 seconds.
 

 

Figure 1

Figure 2


Figure 3