With more than 15 bones in each foot and multiple bones in the ankles, the lower anatomy utilizes a complex system of articulating joints. However, the ankle itself is a relatively simple hinge joint. The two motions allowed by the ankle joint are the plantar flexion and dorsiflexion movements. Keeping the ankle joint healthy and strong requires regular ankle plantar and dorsiflexion exercises.
Seated Dorsiflexion and Plantar Flexion
This seated exercise is one of the simplest exercises to complete, yet it effectively stretches the muscles all along the legs and feet. To begin, sit on the floor or an exercise bench with your legs extended in front of you. Roll up a small towel and place it underneath your left leg about midway between your ankle and knee. Gently pull your foot backward, bringing the top of your foot toward your lower leg; this is the dorsiflexion exercise. Hold for around 5 seconds and then return to a neutral position. Gently move your foot downward, moving the top of the foot away from your body; this is the plantar flexion exercise. Hold for around 5 seconds before returning to a neutral position. Repeat the exercise five times on your left foot and then repeat with your right foot.
Standing Dorsiflexion and Plantar Flexion
Stand in front of a table or a few inches from a wall. Position your feet about hip-width apart and place your hands on the wall or table. Ease into the plantar flexion exercise by slowly lifting up onto your toes. Once you lift as much as possible, hold for around 5 seconds before returning your heels to the ground. Ease into the dorsiflexion exercise by rocking back onto your heels and lifting your toes off the ground. Again, hold the stretch for at least 5 seconds before returning to a standing position. Repeat the entire exercise five to 10 times.
Dorsiflexion Stretch
After exercising the foot, it helps to gently stretch the joint and muscles. Stand about 6 inches from a wall and lean forward to press your forearms against the wall. Position your left foot close to the wall, but place your right foot behind you. It may be necessary to adjust your feet until you find a comfortable position. Once you are settled, turn your right toes in toward the middle of your body and gently shift your weight to the outside of your right foot. Lean forward and straighten your right leg. Keep your toes and heels of both feet firmly on the ground. Hold the stretch for 5 to 10 seconds before switching leg positions and repeating the stretch on the other leg.
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