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Ankle Dorsiflexion/Plantarflexion (Resistance Band)
Positions & Range of Motion
- Start
- seated with the leg extended and the shin quiet, resistance band around the forefoot (anchored forward for dorsiflexion, around the sole for plantarflexion), ankle at neutral
- End
- dorsiflexion — toes pulled up toward the shin to ~20°; plantarflexion — ball of the foot pressed down like a gas pedal to ~40–50°, against band resistance
- Range of Motion
- isolated ankle dorsiflexion 0→~20° and plantarflexion 0→~45°, shin held still
How to Perform
Seated resisted ankle exercises. Dorsiflexion: band anchored forward, pull foot up. Plantarflexion: band around foot, push foot down. Restores ROM and strength after ankle injury. Limited dorsiflexion decreases ankle stability during landing and gait.
Opens a YouTube search for “Ankle Dorsiflexion/Plantarflexion (Resistance Band)”
Coaching Cues
- 1
Quiet shin, isolated ankle — only the foot moves
(verbal) - 2
Pull the toes toward the shin against the band
(verbal) - 3
Push the ball of the foot into a gas pedal
(verbal) - 4
Free hand on the calf to keep it relaxed
(tactile)
Evidence-Based Dosing & EMG Data
3×15 reps each direction, daily during acute recovery
Muscles Involved (3)
Primary Movers
Easier Variations ↓
Active ROM (No Band)
Pump the ankle up and down without resistance. Focus on full range of motion. Alphabet tracing with the foot is also effective.
Harder Variations ↑
Heavier Band
Progress to a thicker/stronger resistance band as strength improves.
Standing Heel Raise / Toe Raise
Progress to standing exercises — weight-bearing dorsiflexion (toe raises) and plantarflexion (heel raises).
Progress to heel-raise
AUDIT: Adequate seated band strength and pain-free ROM; progress from seated open-chain to standing weight-bearing heel raises (band exercise's stated progression).
Target Movements (2)
Why This Exercise Matters
Everyday activities this exercise helps you do — essential means it directly trains the capacity the task needs:
Goals This Helps With
Rehab, performance, prevention, and mobility goals this exercise supports — essential means it's a cornerstone:
Research Notes
Evidence: resisted dorsiflexion/plantarflexion restores ROM and strength after ankle injury [Wu 2025, AAFP 2025]. Limited dorsiflexion decreases ankle stability [Wu 2025].
Evidence Sources (4)
- 📄Therapeutic Exercise: Foundations and Techniques— Kisner C, Colby LA, Borstad J
Therapeutic exercise foundations for Ankle Dorsiflexion/Plantarflexion (Resistance Band)
- 📄ACSM's Guidelines for Exercise Testing and Prescription— American College of Sports Medicine
ACSM exercise prescription guidelines for Ankle Dorsiflexion/Plantarflexion (Resistance Band)
- 📄Management of Acute Ankle Sprains: Common Questions and Answers— Wu V, Padilla CA, Smith NA
Management of Acute Ankle Sprains: Common Questions and Answers — evidence for Ankle Dorsiflexion/Plantarflexion (Resistance Band)
- 📄Recovering From an Ankle Sprain— American Academy of Family Physicians
Recovering From an Ankle Sprain — evidence for Ankle Dorsiflexion/Plantarflexion (Resistance Band)