Performing the plantar flexion movement without pain or trouble is important to everyday tasks.
Continue reading to learn more about plantar flexion and how to improve this motion through exercises.
kbycphotography / Getty Images
Why Is Plantar Flexion Important?
kbycphotography / Getty Images
Plantar flexion is the motion of pointing the toes away from the body.
You use it to drive a car, stand tiptoe, and generate momentum when walking.
Weak plantar flexion can impact the muscles in your leg, foot, and back.
Plantar Flexion vs. Dorsiflexion
Plantar flexion is the movement of pointing your toes away from your body.
Dorsiflexion is the opposite, flexing your foot so that your toes move toward your body.
This is especially important if youre recovering from an injury or a recent medical event.
Although plantar flexion exercises are low-intensity, its best to avoid caution and get medical advice.
This will help warm up your muscles and encourage blood flow before you dive in the exercises.
Always stop stretching if you feel pain.
Downward Ankle Stretch
The downward ankle stretch is about as simple as they come.
This will give you more of a stretch in the ankle.
Calf Raises
Calf raises simulate standing on your tippy toes, directly engaging the plantar flexion movement.
This will give you more stability and help distribute your weight.
Ankle ABCs
This exercise is somewhat silly, but effective.
Do three rounds of 10 repetitions.
These exercises may help you regain or develop a healthy plantar flexion and full range of motion.
doi:10.3389/fbioe.2021.810250
American Orthopaedic Foot and Ankle Society.Foot flexibility exercises.
Aurora Bay Medical Center.Ankle home exercise program.
OrthoInfo.org.Foot and ankle conditioning program.
American Council on Exercise.Calf raises.
Saint Luke’s Hospital.Ankle alphabet (flexibility).
