Banded Ankle Dorsiflexion Exercise | Mobility and Rehab Training
The Banded Ankle Dorsiflexion exercise is one of the most effective drills for improving ankle range of motion and restoring proper lower body mechanics. Limited ankle dorsiflexion can lead to poor squat depth, compensations in the knees or hips, and a higher risk of ankle sprains. This simple resistance band exercise is widely used in chiropractic and physical therapy rehab programs to increase flexibility and reduce stiffness. For more background on ankle function, see Physiopedia’s guide to ankle dorsiflexion.
In this instructional video, Dr. Travis Dockery of Life in Motion Chiropractic in Livonia, Michigan, demonstrates step by step how to perform the banded ankle dorsiflexion. This exercise is ideal for athletes, active individuals, and patients in rehabilitation who need to restore mobility for walking, running, or squatting.
How to Perform
Step 1: Anchor a resistance band low to the ground around a stable post or object. Slip your ankle through the loop, positioning the band just above the ankle joint.
Step 2: Keep your foot planted flat on the ground while the band pulls your ankle backward.
Step 3: Drive your knee forward over your toes as far as comfortable, stretching the ankle joint into dorsiflexion.
Step 4: Hold the position for one to two seconds, then return to start.
Step 5: Perform about 10 repetitions per side, focusing on smooth, controlled movement and deep breathing.
This exercise helps restore ankle mobility by combining a joint mobilization effect with active motion. Patients often find it especially useful before squatting, lunging, or running. Improved ankle dorsiflexion not only reduces the risk of ankle sprains but also helps reduce compensations that may cause knee pain, hip strain, or lower back discomfort. For more on ankle injuries, see the Mayo Clinic’s ankle pain resource.
Benefits of Banded Ankle Dorsiflexion
- Increases ankle range of motion for daily movement and sports
- Supports proper squat depth and lower body mechanics
- Reduces the risk of ankle sprains and repetitive strain
- Complements chiropractic and physical therapy rehab plans
- Requires only a simple resistance band for home or clinic use
Life in Motion Chiropractic is located at 27620 Five Mile Road, Livonia, MI 48154, near the intersection of Five Mile and Inkster Road. We provide chiropractic care, DNS rehabilitation, and corrective exercise programs for patients in Livonia, Redford, Farmington Hills, and surrounding communities. Exercises like the banded ankle dorsiflexion are often included in our rehab programs to restore mobility, improve balance, and prevent injuries.
Schedule your appointment today to learn how targeted mobility exercises can improve ankle function, prevent injuries, and support your long-term health.
