{"id":49121,"date":"2023-02-17T19:47:24","date_gmt":"2023-02-17T19:47:24","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=49121"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"ankle-dorsiflexion","status":"publish","type":"post","link":"https:\/\/dev.betterme.world\/articles\/ankle-dorsiflexion\/","title":{"rendered":"Ankle Dorsiflexion: What Is It and How to Do It Right?\u00a0\u00a0"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/dev.betterme.world\/articles\/ankle-dorsiflexion\/#Get_your_personalized\" >Get your personalized<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/dev.betterme.world\/articles\/ankle-dorsiflexion\/#What_is_Dorsiflexion_of_the_Ankle\" >What is Dorsiflexion of the Ankle?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/dev.betterme.world\/articles\/ankle-dorsiflexion\/#Why_is_Ankle_Dorsiflexion_Important\" >Why is Ankle Dorsiflexion Important?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/dev.betterme.world\/articles\/ankle-dorsiflexion\/#What_Limits_the_Ankle_Dorsiflexion\" >What Limits the Ankle Dorsiflexion?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/dev.betterme.world\/articles\/ankle-dorsiflexion\/#How_to_Test_Ankle_Dorsiflexion\" >How to Test Ankle Dorsiflexion?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/dev.betterme.world\/articles\/ankle-dorsiflexion\/#How_to_Improve_Ankle_Dorsiflexion\" >How to Improve Ankle Dorsiflexion?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/dev.betterme.world\/articles\/ankle-dorsiflexion\/#Toe_Stretches\" >Toe Stretches<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/dev.betterme.world\/articles\/ankle-dorsiflexion\/#Ankle_Circles\" >Ankle Circles<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/dev.betterme.world\/articles\/ankle-dorsiflexion\/#Single_Leg_Balance\" >Single Leg Balance<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/dev.betterme.world\/articles\/ankle-dorsiflexion\/#Standing_Heel_Lifts\" >Standing Heel Lifts<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/dev.betterme.world\/articles\/ankle-dorsiflexion\/#Extending_Legs\" >Extending Legs<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/dev.betterme.world\/articles\/ankle-dorsiflexion\/#Toe-Heel_Walk\" >Toe-Heel Walk<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/dev.betterme.world\/articles\/ankle-dorsiflexion\/#Static_Lunges\" >Static Lunges<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/dev.betterme.world\/articles\/ankle-dorsiflexion\/#Walking_Lunge\" >Walking Lunge<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/dev.betterme.world\/articles\/ankle-dorsiflexion\/#Self_Myofascial\" >Self Myofascial\u00a0<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/dev.betterme.world\/articles\/ankle-dorsiflexion\/#How_Plyometrics_Help_to_Improve_Ankle_Stability\" >How Plyometrics Help to Improve Ankle Stability?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/dev.betterme.world\/articles\/ankle-dorsiflexion\/#Single_Leg_Hoops\" >Single Leg Hoops<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/dev.betterme.world\/articles\/ankle-dorsiflexion\/#Ankle_Jumps\" >Ankle Jumps<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/dev.betterme.world\/articles\/ankle-dorsiflexion\/#What_Are_the_Benefits_of_Ankle_Strengthening_Exercises\" >What Are the Benefits of Ankle Strengthening Exercises?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/dev.betterme.world\/articles\/ankle-dorsiflexion\/#Increased_Movement_Awareness\" >Increased Movement Awareness<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/dev.betterme.world\/articles\/ankle-dorsiflexion\/#Leg_Strengthening\" >Leg Strengthening<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/dev.betterme.world\/articles\/ankle-dorsiflexion\/#Relief_from_High-Heel_Stress\" >Relief from High-Heel Stress<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/dev.betterme.world\/articles\/ankle-dorsiflexion\/#How_to_Work_Out_Safely\" >How to Work Out Safely?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/dev.betterme.world\/articles\/ankle-dorsiflexion\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Some of us may forget about our ankles when thinking about the most critical joints in the body. Believe it or not, a little attention to ankle dorsiflexion can go a long way.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Improved flexion of the foot can be helpful in several workout routines. It assists in squatting and sprinting and even in strength training exercises. During workout sessions, people with better flexion are less prone to knee, hip, and low-back injuries.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In contrast, when you don\u2019t have a good range of motion in the ankle, your joints and other tissues have to bear unnecessary stress. This may lead to issues like hip pain, knee pain, and a higher risk of ankle sprains.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Before finding ways to improve ankle dorsiflexion and enhance your physical performance, let\u2019s discover what it is and why it is significant!<\/span><\/p>\n\n    <section class=\"ad-single-wrapper\">\n        <div class=\"ad-single-text ad-title-wrapper\">\n            <h3 class=\"ad-single-title\"><span class=\"ez-toc-section\" id=\"Get_your_personalized\"><\/span>Get your personalized<span class=\"ez-toc-section-end\"><\/span><\/h3>\n            <span class=\"ad-single-sub-title color-green\">\n                <svg class=\"icon-sparkle\" width=\"36\" height=\"21\" viewBox=\"0 0 36 21\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\">\n                    <path fill-rule=\"evenodd\" clip-rule=\"evenodd\"\n                          d=\"M34.6837 0.515943C34.8247 0.835947 34.9421 1.16291 34.9891 1.48987C35.1417 2.64466 35.3179 6.51949 35.2592 7.29863C35.2592 7.53515 35.1887 7.7995 35.0243 8.01516C34.7307 8.39777 33.9791 8.4256 33.5681 8.07081C33.4154 7.94559 33.3215 7.77863 33.2745 7.61863C33.1453 7.15254 33.0396 6.68645 32.9809 6.22035C32.8165 4.81512 32.6638 3.40293 32.5581 1.9977C32.5229 1.53161 32.6051 1.05856 32.6991 0.592466C32.7695 0.244637 33.251 -0.0197144 33.6973 0.00115537C34.2257 0.0289818 34.5546 0.230723 34.6837 0.515943ZM18.6184 9.78225C18.5734 9.67557 18.5344 9.57528 18.4971 9.47956C18.4178 9.27568 18.3465 9.09257 18.2426 8.91267C16.7159 6.24133 14.2615 3.86217 11.4665 1.60128C11.1377 1.33693 10.7267 1.08649 10.2687 0.919531C10.0221 0.829095 9.52885 0.843009 9.247 0.933445C9.03562 1.00301 8.88295 1.27432 8.92992 1.42736C9.01213 1.71954 9.18828 2.01868 9.4349 2.28303C11.0555 4.02913 12.6879 5.76829 14.3437 7.50048C14.8308 8.0068 15.3395 8.50887 15.8473 9.01L15.8473 9.01001C15.9883 9.14921 16.1293 9.28833 16.2697 9.42746C16.4811 9.64311 16.7159 9.85181 16.9626 10.0466C17.2327 10.2692 17.6437 10.4014 18.0547 10.2553C18.0691 10.2501 18.0836 10.245 18.0981 10.2399C18.1097 10.2358 18.1213 10.2318 18.1329 10.2278C18.3785 10.1424 18.6184 10.0589 18.6184 9.78225ZM1.98942 20.1407C2.17783 20.1221 2.37674 20.105 2.58175 20.0875C2.99012 20.0525 3.42272 20.0154 3.84492 19.9598C6.34632 19.6259 8.84771 19.292 11.3374 18.9442C11.8776 18.8676 12.406 18.7355 12.8875 18.5824C13.5334 18.3807 13.7566 18.0954 13.6509 17.7824C13.5452 17.4694 13.1224 17.2746 12.3826 17.2676C11.8776 17.2607 11.3374 17.2676 10.8559 17.3372C7.69683 17.8102 4.5378 18.2972 1.3905 18.7911C1.03819 18.8468 0.674137 18.9442 0.404034 19.0833C-0.2771 19.4242 -0.065712 19.9598 0.803314 20.092C1.01858 20.1228 1.25262 20.1258 1.51135 20.1291C1.66195 20.131 1.82092 20.133 1.98942 20.1407Z\"\n                          fill=\"#17B991\"\/>\n                <\/svg>\n               meal plan!\n            <\/span>\n        <\/div>\n    \n        <div class=\"ad-single-text ad-desc-wrapper\">\n            <p class=\"ad-single-desc\">What's your main health goal?<\/p>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Ankle_Dorsiflexion\" class=\"btn-ad btn-green\">Lose weight<\/a>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Ankle_Dorsiflexion\" class=\"btn-ad btn-green\">Feel great<\/a>\n        <\/div>\n        <img class=\"ad-single-img\" alt=\"health-food\" decoding=\"async\" width=\"395\" height=\"383\" src=\"https:\/\/dev.betterme.world\/articles\/wp-content\/themes\/gridlove-child\/assets\/img\/ad\/health-food.webp\">\n    <\/section>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_is_Dorsiflexion_of_the_Ankle\"><\/span><strong>What is Dorsiflexion of the Ankle?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The ankle is a hinge joint that enables the foot to move in a sagittal plane. There are two specific movements in this plane \u2013 plantar flexion and dorsiflexion. The foot&#8217;s movement towards the top of the foot, near the shin, is called dorsiflexion.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You can contract the shin bones and flex the ankle joint when you dorsiflex your foot. You can also dorsiflex your ankles by lifting the ball of your foot above the ground in a standing position while keeping the heel fixed on the ground.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Why_is_Ankle_Dorsiflexion_Important\"><\/span><strong>Why is Ankle Dorsiflexion Important?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Dorsiflexion is essential because it enables the shin bone to move forward freely. If this bone is stuck in a vertical position, it may compel the top of your body to lean forward to compensate for the <a href=\"https:\/\/betterme.world\/articles\/how-to-stretch-quads\/\">lack of mobility<\/a> in the ankle during squatting. (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/22100617\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">)<\/span><\/p>\n<p><span style=\"font-weight: 400;\">When the tibia is stuck in a vertical position, and the chest is forward, it may also decrease the ability to create force through the hips for driving heavy loads. People with this condition may fail to reach their maximum potential during lifts because the force direction is not efficiently applied.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Dorsiflexion is also crucial for splinters. Their potential to lift the foot from the ground and apply force when it strikes the ground may boost their speed and efficiency even when running. (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC2786815\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">)<\/span><\/p>\n<p><span style=\"font-weight: 400;\">There is ample evidence to prove that poor ankle mobility can impact several hip and knee injuries. An individual with poor ankle dorsiflexion has a higher chance of suffering from torn ACL than someone with better mobility in that area. (3)<\/span><\/p>\n<p><strong>Read More: <\/strong>Ankle Mobility Exercises, Benefits, And FAQ: Improve Stability For Sports And Life<\/p>\n<p>&nbsp;<\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Limits_the_Ankle_Dorsiflexion\"><\/span><strong>What Limits the Ankle Dorsiflexion?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Tension in the soft tissues of calf muscles (gastrocnemius and soleus muscles) is likely to limit the motion range of ankle joints. Also, ankle injuries may affect the ankle range of motion due to the pain in these joints and scar tissue formation.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Injuries that may limit ankle dorsiflexion include shin splints, ligament tears, arthritis, plantar fasciitis, fractures, and ankle sprains.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Any issues in the legs that have caused a temporary change in the way of walking can create ankle mobility problems. For example, a knee or hip injury may often cause temporary limping. This can lead to issues in the ankles too.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Despite the causes, focusing on this part of the body during warm-up or post-workout sessions can significantly help individuals to tackle the situation. Keep reading to find out ankle dorsiflexion exercises to strengthen your ankles and help you ace every physical routine.<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Ankle_Dorsiflexion\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-38847\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5569-1024x576.png\" alt=\"Ankle dorsiflexion\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5569.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5569-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5569.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5569.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_to_Test_Ankle_Dorsiflexion\"><\/span><strong>How to Test Ankle Dorsiflexion?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">One should go for ankle dorsiflexion exercises after knowing they are lacking in that <a href=\"https:\/\/betterme.world\/articles\/yoga-for-knee-strength\/\">joint<\/a>. So, how do you know your ankle needs some strengthening, and what can you do about it?<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Following are some quick tests you can do to evaluate if your ankle mobility is where it should be:<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Try to squat a few times. If you have trouble hanging out at the bottom position of the squat because you can\u2019t balance there with heels planted on the floor, this indicates ankle mobility problems.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Keep your feet together and lift the balls of your feet from the ground without leaning backward. If you can\u2019t do it, this is another indication that your ankle dorsiflexion needs improvement.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Bring your knee near the wall. Then, place the foot of your leg that isn\u2019t kneeling and position it about five inches away from the wall. Lean into the front leg and try to touch that knee with the wall without moving your foot. If that knee touches the wall, there isn\u2019t any problem with your dorsiflexion.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you pass all these evaluations, it indicates that your ankle dorsiflexion doesn\u2019t need any improvement. But if you struggle with one or more of these exercises, you need to learn a few methods to work on it.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_to_Improve_Ankle_Dorsiflexion\"><\/span><strong>How to Improve Ankle Dorsiflexion?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Having an adequate amount of dorsiflexion isn\u2019t only required in <a href=\"https:\/\/betterme.world\/articles\/mental-health-and-sports\/\">sports<\/a>. It is an ability you need even during regular functional movements.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you are having trouble with ankle flexion, you should learn exercises for ankle dorsiflexion and follow them without any delays. You can either opt for yoga poses, such as:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Chair pose<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Camel pose<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Child\u2019s pose<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Stretching of the calves can also allow people to improve their ankle movement. This allows loosening and <a href=\"https:\/\/betterme.world\/articles\/types-of-stretching-exercises\/\">stretching<\/a> of the larger muscles affecting ankle movement.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Furthermore, ankle <a href=\"https:\/\/betterme.world\/articles\/increase-shoulder-mobility\/\">mobility<\/a> exercises like making a circle in both directions with the ankles and moving them sideways are also quite helpful.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The following movements of toes and legs may help to improve ankle dorsiflexion.<\/span><\/p>\n<p><strong>Betterme will keep you laser-focused on your weight loss journey! Nutrient-packed meal plans, fat-blasting workouts, galvanizing challenges and much more. <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Ankle_Dorsiflexion\" rel=\"noopener\">Try using the app and see<\/a> for yourself!<\/strong><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Toe_Stretches\"><\/span><strong>Toe Stretches<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pull your toes back toward the top of your foot while you are barefoot<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Then, stand and face the wall<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Position the toes of one foot and lean it against the wall with the foot kept at an angle<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Then gradually shift your weight backward<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Now, keep your heels close and lift your toes a bit higher<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat stretches on the other side<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Ankle_Dorsiflexion\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-38764\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-5830-1024x576.png\" alt=\"Ankle dorsiflexion\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-5830.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-5830-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-5830.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-5830.png 1344w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/span><\/li>\n<\/ol>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Ankle_Circles\"><\/span><strong>Ankle Circles<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Begin with a stretch. The ankle circles help to improve your motion range, and you can perform them in a sitting and standing position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep a rolled foam or towel beneath your ankle<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Turn your ankle in a circular motion. Make ten clockwise and ten anti-clockwise circles.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Move your ankle and foot without moving your legs<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Vary this stretch by tracing out alphabetical letters with your bigger toe<\/span><\/li>\n<\/ol>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Single_Leg_Balance\"><\/span><strong>Single Leg Balance<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand on the ground while keeping your feet at a shoulder distance. Keep a chair or stand near the wall for support.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold your arms to your sides while standing on one foot<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Perform this exercise daily and try increasing the duration when you start gaining more balance on each foot<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">When you can balance on one foot for a minute, vary this exercise with the following:<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><span style=\"font-weight: 400;\">&#8211;<\/span><span style=\"font-weight: 400;\">\u00a0 \u00a0 \u00a0 \u00a0 \u00a0 <\/span><span style=\"font-weight: 400;\">Balance with your eyes closed<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><span style=\"font-weight: 400;\">&#8211;<\/span><span style=\"font-weight: 400;\">\u00a0 \u00a0 \u00a0 \u00a0 \u00a0 <\/span><span style=\"font-weight: 400;\">Balance with arms at each side<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><span style=\"font-weight: 400;\">&#8211;<\/span><span style=\"font-weight: 400;\">\u00a0 \u00a0 \u00a0 \u00a0 \u00a0 <\/span><span style=\"font-weight: 400;\">Balance by standing on an unstable surface like a pillow or balancing disc<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat this exercise one or two times each day<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">You can integrate this exercise into your daily routine. For example, you can try standing on one foot while waiting for the metro or brushing your teeth.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Standing_Heel_Lifts\"><\/span><strong>Standing Heel Lifts<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand with your feet kept at a shoulder distance. Ensure that you stand near the wall or have a chair nearby for support.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lift your heels from the floor, so you stand on the balls of your feet<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly lower your heels on the floor while maintaining your balance<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Perform 2 or 3 sets of 10 lifts in each round<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">You can add<a href=\"https:\/\/betterme.world\/articles\/ankle-resistance-band-exercises\/\"> resistance<\/a> in this routine by holding weights while you lift your heels<\/span><\/p>\n<p><em><strong>Read More: <\/strong><a href=\"https:\/\/betterme.world\/articles\/how-to-strengthen-ankles-for-heels\/\">How To Strengthen Ankles For Heels And Other Stylish Shoes<\/a><\/em><\/p>\n<p>&nbsp;<\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Extending_Legs\"><\/span><strong>Extending Legs<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit and interlace your fingers around the bottom of the foot<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Extend your legs outwards in the front<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Use hands to draw toes back towards the shin<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat the same movements on the other side<\/span><\/li>\n<\/ol>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Toe-Heel_Walk\"><\/span><strong>Toe-Heel Walk<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This workout can be done with or without shoes. It is one of the ankle-strengthening exercises that enhances the function of ankles and feet. To do this routine, you have to:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Walk for 30 feet while standing on your toes<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Turn around and walk back while standing on your heels<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat this 3 to 5 times<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">You can easily incorporate this exercise into your<a href=\"https:\/\/betterme.world\/articles\/static-flexibility\/\"> daily routine<\/a>. For instance, you can toe-walk toward the kitchen during household chores.<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Ankle_Dorsiflexion\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-38693\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5347-1024x576.png\" alt=\"Ankle dorsiflexion\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5347.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5347-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5347.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5347.png 1344w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Static_Lunges\"><\/span><strong>Static Lunges<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Lunges can strengthen the ankles and help to improve balance. There are several types of <a href=\"https:\/\/betterme.world\/articles\/lunges-muscles-worked\/\">lunges<\/a> that you can perform. Initially, you may want to keep it easy and progress toward the complex steps later. A few ways to improve ankle dorsiflexion muscles with lunges are:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep one foot in front of the other, and point the toes forward<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Ensure that your back stays straight during the entire routine<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bend the back knee downwards, so it slightly touches the floor<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Then, push your body up again<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat this exercise ten times and complete two sets<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">Try to vary the static lunge and the leading leg. Take three steps between lunges and alternate your forward leg.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Walking_Lunge\"><\/span><strong>Walking Lunge<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Walking lunges helps with dorsiflexion of the ankle by working on the core and lower body. When you first attempt this movement you should learn it from a professional trainer to ensure you are doing it correctly.<\/span><\/p>\n<p style=\"text-align: center;\"><strong>To do this exercise, you have to:<\/strong><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Step forward with a single leg and bend the knee at a right angle<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Simultaneously, you have to lower the back knee on the ground so the thigh is almost parallel to the ground<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold in this position for a few seconds<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Now, take a step forward with the back leg and repeat the lunge with this other leg<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Complete up to 10 lunges on each leg<\/span><\/li>\n<\/ol>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Self_Myofascial\"><\/span><strong>Self Myofascial\u00a0<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">One of the simpler techniques to counter <a href=\"https:\/\/betterme.world\/articles\/yoga-poses-for-runners\/\">ankle mobility<\/a> problems includes the self-myofascial release technique. This exercise can be performed using a kettlebell or foam roller.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here is how you can do this exercise:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place your Achilles on the top of the foam roller or kettlebell handle, then move your foot from one side to another<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">If you wish to apply more pressure at a certain point, place one foot on top of the other to do this<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Gradually, take this movement towards the calf while moving the foot and leg from side to side. This will help to hit the medial and lateral parts.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Make sure you spend one to two minutes working on each leg.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">A foam roller does an incredible job of improving ankle dorsiflexion. It allows you to turn and move the body without any friction.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Ankle_Dorsiflexion\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-37490\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/9-6-1024x575.jpg\" alt=\"Dorsiflexion of ankle\" width=\"770\" height=\"432\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/9-6.jpg 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/9-6-300x168.jpg 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/9-6.jpg 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/9-6-1639x920.jpg 1639w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/9-6.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Plyometrics_Help_to_Improve_Ankle_Stability\"><\/span><strong>How Plyometrics Help to Improve Ankle Stability?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Another kind of movement that helps with dorsiflexion of the ankle involves jumping movements. These exercises allow you to reach maximum force in as little time as possible.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It would help if you had the fundamental physical strength to start this exercise. Again, it would help if you get assistance from a professional trainer, as a specific form is required to complete each exercise.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Warm yourself up before you begin any of these exercises.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Some jumping movements to help with ankle dorsiflexion include:<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Single_Leg_Hoops\"><\/span><strong>Single Leg Hoops<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand straight and keep your arms at your sides<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Jump straight on one leg and raise your arms when you lift<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat this movement ten times<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Double Leg Hoops<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand straight and keep your arms at your sides<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Jump straight in the air and lift your arms upwards<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat this movement ten times<\/span><\/li>\n<\/ol>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Ankle_Jumps\"><\/span><strong>Ankle Jumps<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand straight while keeping your hands on your hips<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Jump straight upwards without bending your knees<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Flex ankles and pull the toes during the jump<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Extend your ankles backward right before you contact the floor<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Push the balls of your feet into the floor and then jump up again. Try keeping your feet on the floor for as little time as possible.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start with a few reps in each set and perform 2 or 3 sets in one session<\/span><\/li>\n<\/ol>\n<p><strong>Looking for a way to <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Ankle_Dorsiflexion\" rel=\"noopener\">break the vicious cycle of weight loss<\/a> and tone up all the jiggly parts? Watch the extra pounds fly off and your muscles firm up with the BetterMe app!<\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Are_the_Benefits_of_Ankle_Strengthening_Exercises\"><\/span><strong>What Are the Benefits of Ankle Strengthening Exercises?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">When done correctly, ankle dorsiflexion exercises may bring the following perks your way:<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Increased_Movement_Awareness\"><\/span><strong>Increased Movement Awareness<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Your body is likely to be more conscious of its movements when you regularly perform ankle dorsiflexion exercises. This means that it prevents you from making a wrong movement that could perhaps twist your ankle.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Leg_Strengthening\"><\/span><strong>Leg Strengthening<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Exercises that help to strengthen your ankles may also strengthen the larger leg muscles. These, in turn, allow you to achieve a proper walking gait.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Relief_from_High-Heel_Stress\"><\/span><strong>Relief from High-Heel Stress<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">If you wear high heels for an extended period, it creates stress on your heels. Ankle dorsiflexion exercises can help to deal with this stress.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_to_Work_Out_Safely\"><\/span><strong>How to Work Out Safely?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Ankle dorsiflexion exercises go a long way to improve your balance and physical performance. One should be very careful when curating a routine for themselves to keep all kinds of injuries at bay.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">An ideal step is to consult a professional trainer who will evaluate your physique and help you to create an effective exercise program. Select movements and tools that help you to get complete control of your body. When performing any exercise, you should instantly focus on your body and halt the movement when you feel pain or discomfort.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To see continual progress, ensure that you are resting adequately, consuming a nutritious meal, and warming up before you initiate. The results will be based on your correct form, consistency, and diet patterns.<\/span><\/p>\n<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Ankle_Dorsiflexion\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><strong>The Bottom Line<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">As you can see, there are many different exercises for ankle dorsiflexion. You may have to play around to find what works for your physique. Remember, flexible ankles will strengthen the base that holds you upright. Even non-athletes need strong ankles to improve their balance and stability, which is vital to prevent falls.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Some of us may forget about our ankles when thinking about the most critical joints in the body. Believe it or not, a little attention to ankle dorsiflexion can go a long way. Improved flexion of the foot can be helpful in several workout routines. It assists in squatting and sprinting and even in strength [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":49124,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[49,54],"tags":[],"coauthors":[177],"class_list":["post-49121","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-betterme-fitness","category-leg-workouts"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Ankle Dorsiflexion: What Is It and How to Do It Right?\u00a0\u00a0 - BetterMe<\/title>\n<meta name=\"description\" content=\"\u2605 ANKLE DORSIFLEXION \u27a4 Exercises are highly helpful for athletes and non-athletes. Find out how you can test your ankle mobility and eliminate mobility issues in this joint.\" \/>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Ankle Dorsiflexion: What Is It and How to Do It Right?\u00a0\u00a0\" \/>\n<meta property=\"og:description\" content=\"\u2605 ANKLE DORSIFLEXION \u27a4 Exercises are highly helpful for athletes and non-athletes. Find out how you can test your ankle mobility and eliminate mobility issues in this joint.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/dev.betterme.world\/articles\/ankle-dorsiflexion\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:author\" content=\"#\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2023\/02\/shutterstock_1223884696-scaled.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"2560\" \/>\n\t<meta property=\"og:image:height\" content=\"1707\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Anoshia Riaz\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Anoshia Riaz\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"12 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/ankle-dorsiflexion\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/ankle-dorsiflexion\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/5ebf2773ceb32ef6b8abc0c882459360\"},\"headline\":\"Ankle Dorsiflexion: What Is It and How to Do It Right?\u00a0\u00a0\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/ankle-dorsiflexion\/\"},\"wordCount\":2412,\"publisher\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/ankle-dorsiflexion\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/02\/shutterstock_1223884696-scaled.jpg\",\"articleSection\":[\"Fitness\",\"Leg Workouts\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Some of us may forget about our ankles when thinking about the most critical joints in the body. Believe it or not, a little attention to ankle dorsiflexion can go a long way.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Improved flexion of the foot can be helpful in several workout routines. It assists in squatting and sprinting and even in strength training exercises. During workout sessions, people with better flexion are less prone to knee, hip, and low-back injuries.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">In contrast, when you don\u2019t have a good range of motion in the ankle, your joints and other tissues have to bear unnecessary stress. This may lead to issues like hip pain, knee pain, and a higher risk of ankle sprains.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Before finding ways to improve ankle dorsiflexion and enhance your physical performance, let\u2019s discover what it is and why it is significant!<\/span>\\r\\n\\r\\n\\r\\n<h2 style=\\\"text-align: center;\\\"><strong>What is Dorsiflexion of the Ankle?<\/strong><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">The ankle is a hinge joint that enables the foot to move in a sagittal plane. There are two specific movements in this plane \u2013 plantar flexion and dorsiflexion. The foot's movement towards the top of the foot, near the shin, is called dorsiflexion.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">You can contract the shin bones and flex the ankle joint when you dorsiflex your foot. You can also dorsiflex your ankles by lifting the ball of your foot above the ground in a standing position while keeping the heel fixed on the ground.<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><strong>Why is Ankle Dorsiflexion Important?<\/strong><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">Dorsiflexion is essential because it enables the shin bone to move forward freely. 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Find out how you can test your ankle mobility and eliminate mobility issues in this joint.","og_url":"https:\/\/dev.betterme.world\/articles\/ankle-dorsiflexion\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_author":"#","article_modified_time":"2024-12-16T08:35:01+00:00","og_image":[{"width":2560,"height":1707,"url":"https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2023\/02\/shutterstock_1223884696-scaled.jpg","type":"image\/jpeg"}],"author":"Anoshia Riaz","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"Anoshia Riaz","Est. reading time":"12 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/dev.betterme.world\/articles\/ankle-dorsiflexion\/#article","isPartOf":{"@id":"https:\/\/dev.betterme.world\/articles\/ankle-dorsiflexion\/"},"author":{"name":"BetterMe","@id":"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/5ebf2773ceb32ef6b8abc0c882459360"},"headline":"Ankle Dorsiflexion: What Is It and How to Do It Right?\u00a0\u00a0","dateModified":"2024-12-16T08:35:01+00:00","mainEntityOfPage":{"@id":"https:\/\/dev.betterme.world\/articles\/ankle-dorsiflexion\/"},"wordCount":2412,"publisher":{"@id":"https:\/\/dev.betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/dev.betterme.world\/articles\/ankle-dorsiflexion\/#primaryimage"},"thumbnailUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/02\/shutterstock_1223884696-scaled.jpg","articleSection":["Fitness","Leg Workouts"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">Some of us may forget about our ankles when thinking about the most critical joints in the body. Believe it or not, a little attention to ankle dorsiflexion can go a long way.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Improved flexion of the foot can be helpful in several workout routines. It assists in squatting and sprinting and even in strength training exercises. During workout sessions, people with better flexion are less prone to knee, hip, and low-back injuries.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">In contrast, when you don\u2019t have a good range of motion in the ankle, your joints and other tissues have to bear unnecessary stress. This may lead to issues like hip pain, knee pain, and a higher risk of ankle sprains.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Before finding ways to improve ankle dorsiflexion and enhance your physical performance, let\u2019s discover what it is and why it is significant!<\/span>\r\n\r\n\r\n<h2 style=\"text-align: center;\"><strong>What is Dorsiflexion of the Ankle?<\/strong><\/h2>\r\n<span style=\"font-weight: 400;\">The ankle is a hinge joint that enables the foot to move in a sagittal plane. There are two specific movements in this plane \u2013 plantar flexion and dorsiflexion. The foot's movement towards the top of the foot, near the shin, is called dorsiflexion.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">You can contract the shin bones and flex the ankle joint when you dorsiflex your foot. You can also dorsiflex your ankles by lifting the ball of your foot above the ground in a standing position while keeping the heel fixed on the ground.<\/span>\r\n<h2 style=\"text-align: center;\"><strong>Why is Ankle Dorsiflexion Important?<\/strong><\/h2>\r\n<span style=\"font-weight: 400;\">Dorsiflexion is essential because it enables the shin bone to move forward freely. 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