Dorsiflexion - Plantarflexion - (primarily sagittal plane) exercises

Tri-Pod

Goal for performing strengthening and balance for the ankle is to evenly distribute the body weight
between the big toe, pinky toe and heel. This "Tripod" position should be maintained while performing
arch raises, toe raises and balancing exercises.

Toe yoga

1) Lift your big toe without lifting the other 4 or rolling your ankle outward.
2) Lift your 4 small toes without lifting your big toe or rolling your ankle inward.
Ski Jumpers

Stand with your feet parallel and hip distance apart. Be sure to begin with "good posture". Slowly lean
forward, keeping your body straight, just until you feel your feet begin to grip the floor. Then return
back to the start position. This will not be a very large movement. Perform in front of a mirror, if
possible, to ensure your body remains erect and the motion is occurring at the ankle and not at the hip.
If falling is a concern, face the wall.

Isometric Plantarflexion

Press the ball of the foot into the wall with a moderate contraction
Mini Ball Against Wall

Lay on your back with your knee bent and your foot curled to the face of the ball. In a slow and
controlled manner, roll the ball up and down the wall with your foot, making sure that no part of the
bottom of your foot lifts up from the face of the ball.

Front to Back Bosu Rocks

Begin standing with both feet on the ground in front of a bosu ball. Hold onto a counter to maintain
balance. Step onto bosu ball with one foot in the center and transfer weight to that leg. From here, tilt
your ankle forwards and backwards. **If you need to readjust your stance, step off of the bosu ball with
both feet before changing stance.**

Tennis Ball Raises

Place a tennis ball between both heels and squeeze the ball. Raise up on your toes. Focus on even
distribution of your weight on your feet and keeping the ball between the heels without dropping it.
Standing heel raises

While standing, raise up on your toes as you lift your heels off the ground. Also can be done turning
toes in or out or by dropping heels off the edge of a step. Progress to standing on one leg. Dynamic Calf
Raise: Stand near a wall both hands overhead flex 1 hip to waist height Keep the back leg straight and
the hip extended drive up into a calf raise

Soleus Raises

While standing with a bend in your knees, raise up onto your toes as you lift your heels off the ground.
(Maintain a bent knee throughout the entire exercise)
Plantarflexion and dorsiflexion w/ theraband

Sitting with leg straight, place theraband loop around your involved foot. While holding the other end of
the band point your foot down against resistance. Standing on a raised box or step, place one foot 1/2
way off step with your toes pointing down. Then, pull your ankle upwards.

Heel and toe walks

Raise up your toes and walk on your heels. Take few steps forward and then a few steps backwards.
Raise up your heels and walk on your toes. Take few steps forward and then a few steps backwards.
Stair Series

Begin at the base of a flight of stairs.

1. Go up the steps backwards, on your heels. Pull your toes up with each step.
2. Go down the steps backwards, lowering your heel into a good calf stretch with each step.
3. Go up the steps backwards, on your toes. Do not put your heel down.
4. Go down the steps backwards, lowering your heel into a good calf stretch with each step.

Lunge Heel Rise

While in a forward lunge position perform a toe raise with your front foot. Maintain lunge position
throughout. Focus on knee placement to make sure that it does not go over your toes.
Single Leg Balance anterior, posterior medial, and posterior lateral reach

Tape a star on the ground

Position: Stand on one leg with knee slightly bent. Maintain good posture.
Action: Stand on leg and reach out with other leg in the anterior direction as far as you can, as if
following the numbers on a clock, without losing balance.
Action: Stand on leg and reach back and to the inside with other leg in the posterior medial direction as
far as you can, as if following the numbers on a clock, without losing balance.
Action: Stand on leg and reach back and to the outside with other leg in the posterior lateral as far as
you can.
Do not touch toe down with reach leg. Do not allow the heel of standing leg to come up off the ground.
Return to a balanced position. Perform 4 repetitions and then measure the reach distance of rep 5,6,7.

Single leg balance with ball toss

Stand on single leg and toss and catch ball with rebounder. Stand on foam to progress.