Dorsiflexion and Plantar Flextion Exercise.

Dosiflexion

The action of bending your ankle up towards your shin.

1. Straighten your knee.
2. Moving only your ankle, point your foot back toward your nose. Continue until you feel discomfort or can't tilt it back any further.
3. Hold this position for 15 seconds.
4. Return to a neutral position. Repeat five times.

Plantar flexion

The action of pointing your ankle down and away from you.

1. Straighten your knee.
2. Moving only your ankle, point your foot forward. Continue 3. until you feel discomfort or can't move it any further.
4. Hold this position for 15 seconds.
Return to a neutral position. Repeat five times.

Importance

Foot and ankle stretches and exercises are important because they help improve flexibility and range of motion in the ankle joint. This can help prevent injuries, such as sprains, and can also help alleviate pain and stiffness. Additionally, strong and flexible ankles are important for maintaining good balance and stability, which can help you perform activities of daily living more easily and reduce your risk of falls. Overall, incorporating ankle stretches and exercises into your regular fitness routine can help keep your ankles healthy and functioning at their best.

Inversion and Eversion exercise

Inversion

The act of pushing the ankle inward.

1. Moving only your ankle and keeping your toes pointed up, turn your foot inward. The sole of your foot should be facing your other leg. Continue until you either feel discomfort or can no longer turn your foot inward.
2. Hold this position for 15 seconds.
3. Return to a neutral position. Repeat five times.

Eversion

The act of pushing the ankle to the outside part of your ​leg.

1. Moving only your ankle and keeping your toes pointed up, turn your foot outward, away from your other leg. Continue until either you feel discomfort or you can no longer turn your foot outward.
2. Hold this position for 15 seconds.
3. Return to a neutral position. Repeat five times.