Management

Ankle Dorsiflexion/Plantarflexion (Flexibility)

Choose a preferred language

  1. Sit on the floor or in bed with your legs straight out in front of you.

  2. Point both feet. Then flex both feet. Hold each stretch for 10 seconds.

  3. Do this 10 to 30 times.

  4. Repeat this exercise 2 times a day.

Legs from knee down showing both feet doing ankle exercises.

Author: Wheeler, Brooke

Online Medical Reviewer: Stacey Wojcik MBA BSN RN

Online Medical Reviewer: Thomas N Joseph MD

Online Medical Reviewer: Trina Bellendir PT

Date Last Reviewed: 01/01/2025

© 2000-2026 The StayWell Company, LLC. All rights reserved. This information is not intended as a substitute for professional medical care. Always follow your healthcare professional's instructions.
Related Articles
Read article
Orthopedics
Exercises for Shoulder Flexibility: Wand Stretch

Improving your flexibility can reduce pain. Stretching exercises also can help increase your range of pain-free motion. Breathe normally when you exercise. Try to use smooth, fluid movements. Never force a stretch.

Read article
Orthopedics
Protecting Your Neck: Posture and Body Mechanics

Protecting your neck from injuries and pain involves practicing good posture and body mechanics.

Read article
Orthopedics
Leg Muscle Stretches: Knee Flexion

The following flexibility exercise may be suggested by your therapist. Repeat as many times as instructed. Stop the exercise if it causes pain, and discuss it with your physical therapist or healthcare provider:

Read article
Orthopedics
Back Safety: Standing

Good posture decreases back pain by reducing strain on your muscle.

Powered by

WebMD Ignite

Copyright © 2025 WebMD Ignite except where otherwise noted.

About

Terms of Use

Privacy Policy

Disclaimer

NCQA Certified
URAC Certified