How to do it:
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Stand facing a wall or sturdy surface for support if needed.
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Loop a strap, belt, or towel around the ball of one foot.
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Keeping your leg straight, gently pull the strap to lift your toes upward (dorsiflexion) while keeping your heel on the ground.
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Slowly lower your foot back to neutral.
Why it’s effective:
This exercise actively stretches and strengthens the ankle dorsiflexors while allowing controlled movement with assistance. It improves ankle mobility, supports balance, and helps prevent compensatory movements that could lead to knee or hip strain.
Common benefits:
Increases ankle dorsiflexion and flexibility, strengthens ankle and lower leg muscles, supports proper gait and balance, reduces risk of ankle and lower limb injuries and assists in rehabilitation after ankle injury or surgery.