How To Move More: Ankle Dorsiflexion

In partnership with

Read Time: ~3 minutes
Time to perform exercises: ~10 minutes

This Week’s Focus: Ankle Dorsiflexion

Ankle dorsiflexion—the ability to bring your toes toward your shin while bending your ankle—is a critical movement for walking, balance, and overall joint health. As we age, losing mobility in this area can contribute to foot pain, knee arthritis, and even low back issues.

Need help making the most of this newsletter? Click here for more info! https://movemoreminute.com/c/howtouse

Why should you care?

Poor ankle mobility can lead to compensations and chronic pain, even if you don’t realize it.

• Plantar Fasciitis & Foot Pain – Limited dorsiflexion puts extra strain on the bottom of your foot, contributing to heel pain and inflammation.

• Knee & Hip Stress – If your ankles can’t move properly, your knees and hips take on extra work, increasing the risk of arthritis and joint discomfort.

• Balance & Fall Risk – Stiff ankles reduce your ability to adjust to uneven surfaces, making tripping and falling more likely.

• Difficulty with Daily Activities – Getting up from a chair, climbing stairs, and walking long distances can feel stiff or unstable when ankle motion is restricted.

If you’ve noticed more aches, stiffness, or loss of mobility in your lower body, your ankles might be the problem.

Self-assessment:

How To Perform The Test:

1. Kneel facing a wall with one foot about 4-5 inches from the wall (about 1 hands-width).

2. Keeping your heel down, bend your knee toward the wall.

3. Did your knee touch the wall?

   ✅ Yes, easily: You have solid ankle mobility!

   ⚠️ Barely or not at all: You likely have restricted dorsiflexion, which could be limiting movement or causing pain elsewhere.

   ❌ Pain or pinching in the front of the ankle? This could indicate a joint restriction that needs attention.

Daily at-home exercises:

Here are three exercises I frequently recommend to improve ankle dorsiflexion:

**Everyone’s body is different—if these exercises aren’t working for you, reply with “Exercises please!” and I’ll help you find ones that do work for you!

Mobility: 🎥 Standing Calf Stretch (4 sets of 30 seconds)

• Stand on a step or incline, with both heels hanging off the edge.

• Let your heels drop down until you feel a stretch in your calves.

• Hold for 30 seconds, release, and repeat.

Tip: Your knee position can change which calf muscle is being stretched (knees straight = gastroc, knees bent = soleus). Working on both can be helpful, but knees straight is generally more effective from this position.

Stability: 🎥 Seated Ankle Dorsiflexion Isometrics (3 sets of 10 reps)

• Sit in a chair with your knees slightly over your toes.

• Lift your toes and forefoot up toward your knee, keeping your heel on the ground.

• Hold for 1 second, then slowly lower back down.

Tip: If you struggle with tripping when you walk, this can be a big help.

Tissue Quality: 🎥 Foam Roll Calves (4 spots, 30 seconds per spot, per side)

• Sit on the floor with a foam roller under your calf.

• Roll back and forth to find the tender areas.

• Pause for 30 seconds on any tight/tender spots (or until pain goes away).

Tip: Cross your opposite leg over for more pressure or point your foot up and down to target deeper layers.

Do you need a foam roller? Check out my recommended products page here.

When to Seek Help

You should contact me (or seek help from another professional) if:

• You’ve noticed balance issues or increased difficulty walking on uneven surfaces.

• The pain stops you from doing your daily activities.

• You have any of these symptoms that don’t go away after 2 weeks of self care:

  • Pain or pinching in the front of your ankle.

  • Heel pain or plantar fasciitis.

  • Knee, hip, or back pain.

• If you have any other worrying symptoms (like numbness, dizziness, or severe pain)

If any of these apply to you, it’s time for an assessment. Movement restrictions don’t fix themselves—you need the right plan. I’m here to help whenever you’re ready!

Click below to schedule a virtual or in-person visit, and let’s get you back to doing what you love! 

I hope this helps you in your movement journey. As always, don’t be afraid to reach out if you’re having any issues!

See you next week,

Dr. Matt Moreno, D.C., C.C.S.P.®
The Move More Minute

Disclaimer: The information provided in this newsletter is for educational and informational purposes only and is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician, chiropractor, or other qualified healthcare provider with any questions you may have regarding a medical condition or before starting any new exercise program.

The exercises and suggestions provided are general recommendations and may not be suitable for everyone. If you experience pain, discomfort, or any concerning symptoms while performing these exercises (such as numbness, dizziness, or increased pain), stop immediately and consult a qualified healthcare professional.

Do not disregard professional medical advice or delay seeking it because of something you have read in this newsletter. The author, Move More Minute, and its affiliates assume no responsibility for injuries or issues that may arise from following the recommendations provided. By engaging with this content, you agree to do so at your own risk.

For personalized care or specific advice, please schedule an appointment with a qualified professional.