Ankle Plantarflexion Self Mobilization

Following an ankle sprain or surgery, many patients have trouble restoring their full plantarflexion range of motion. Plantarflexion is the motion where the foot is in the pointed position. This is a quick and easy way to get it back fast.

1. Starting on all 4’s with the tops of your feet in contact with the ground (not on your toes).
2. Rock back so that your hips move back over your ankles into ‘childs pose’.
3. Your body weight will force your ankles into plantarflexion.
4. Hold for 5 seconds and return to all 4’s.
5. Repeat 15-20x and do this at least 4 times per day.

You will have your range of motion back in no time!