Knee and Ankle, Phase 2 · Exercise 4 of 4 KA-2 #4

Banded Ankle Dorsiflexion

Clinical content from the Auto Injury Chiropractic home rehab program. Final clinical reviewer: Dr. Seth Hill, DC. How we review content

Strengthen front of shin

These exercises are for education. After a car accident or injury, get checked by a provider before you start. They do not replace an exam.

Dose1 time a day, 12 reps each side

You needA light elastic band; a sturdy anchor at floor level

Demonstration video: Resisted dorsiflexion sitting lying (Rehab My Patient). Follow the steps on this page if the video differs.

Photos

Band Ankle Dorsiflexion: Start: band pulling the foot away — Start: band pulling the foot away

Band Ankle Dorsiflexion: Pulling the foot up against the band — Pulling the foot up against the band

Why it helps

The muscle on the FRONT of your shin lifts your foot up. It gets weak fast after a leg injury. A weak shin muscle is a major reason people trip and catch their foot. This exercise works on its strength.

How to do it

Anchor a light band to a sturdy object at floor level (like a heavy table leg or a closed door).
Sit on the floor with one leg straight in front of you. Loop the band over the top of your foot, near the toes.
Scoot back until the band is taut and pulling your foot AWAY from you.
Keeping your knee straight, slowly pull your toes UP and back toward you (dorsiflexion). Push against the band.
Hold 2 seconds. Slowly let the foot return to pointed. Do 12 reps. Switch sides.

Too hard? Try this

Use a lighter band. Or do 8 reps. Or do active-only motion without the band first, then add the band when this is easy.

Too easy? Try this

Use a heavier band. Or hold for 5 seconds at the top of each rep.

Common mistakes

Your knee bends to help lift the foot.
You only move the toes, NOT the whole foot.
You go too fast and the band snaps back.

You should feel

Strong work on the front of the shin.
Foot pulling up with control.

You should not feel

Sharp pain in the front of the ankle.
Cramping in the calf.

Stop right away if

Sharp ankle pain.
Foot drop or numbness in the foot.
Calf pain with redness or warmth.

If you are one of our current patients, call the clinic and inform your provider right away, or seek emergency care right away. For a life-threatening emergency, call 911.

Research behind this program