Ankle Flexion & Extension Exercises

Your ankle joint is comprised of bones, ligaments, tendons, muscles, nerves and blood vessels. The unique make up of your ankle makes it a rather unstable joint. The tremendous amount of stress of your body places on your ankles makes it very important that they function properly. Proper ankle function is necessary for day-to-day activities such as walking and sports participation. Two basic motions of the ankle are flexion and extension. Practicing flexion and extension exercises can help your ankle stay strong and decrease your risk of injury.

Flexion and Extension Defined

Flexion is the bending of your ankle that causes the angle of your joint to decrease in size. Flexion of the ankle is also referred to as dorsiflexion. Extension is the straightening of your ankle joint, which causes the angle of your joint to increase. Ankle extension of also referred to as plantarflexion.

Resistance Band Ankle Flexion

This exercise helps strengthen your ankle and lower leg. First, secure the end of a resistance band to the leg of a chair. Attach the other end to the ball of your foot. Assume a seated position with your leg -- the one attached to the resistance band -- fully extended. Position your toes so that they are pointing away from your body and towards the chair in front of you. Slowly pull your toes toward your body using your ankle. Keep your knee straight. Hold this position for a few seconds. Relax and repeat. Complete one set of 10 repetitions for each ankle.

Plantarflexion Raises

Plantar flexion raises help strengthen your ankle and calf muscles. Stand behind a chair or near a counter top with your feet flat on the floor. Use the object in front of you for balance. Slowly raise yourself up onto your tiptoes. Raise yourself as high as you can. Hold this position for a count of three seconds. Lower yourself to the ground and repeat. Complete one set of 15 repetitions of this exercise. You can add ankle weights for an added challenge.

Seated Ankle Dorsiflexion

Seat yourself on the edge of a table or bench -- the table or bench needs to be high enough so that your feet dangle in the air. Secure weights to your ankle or have a friend secure them for you. You can use ankle weights or use a light weight dumbbell. The light weight dumbbell can be secured to your foot using a resistance band. If you use a light weight dumbbell, secure the weights to the instep of your foot. Slowly bring your toes up towards your body. This is completed by slowly bending the ankle. Hold this position for a few seconds and lower your feet to the starting position. Complete two sets of 25 repetitions. Relax for a half a minute between sets.

Ankle Pumps

Ankle pumps involve flexion and extension. Sit with your legs extended fully. Pump your ankles as if you were pumping the brake or gas on your car. Complete one set of 20 repetitions. When your ankle is pushed downward, this is extension. When you bring your ankle back up, you are practicing flexion.