Dorsiflexion/Plantarflexion (Flexibility)

Leg from knee down showing foot doing ankle pumps.These exercises are for your right foot. Switch sides for your left foot.

  1. Sit on a bed or the floor with your right leg out straight.

  2. Flex your right foot back, pushing your heel forward and pulling your toes toward you. This is dorsiflexion. Hold for 5 seconds.

  3. Then move your foot in the opposite direction, pointing your foot and toes away from you. This is plantarflexion. Hold for 5 seconds.

  4. Repeat 5 times, or as instructed.

  5. Then slightly bend your right knee and repeat.