Dorsiflexion with kettlebell is a strengthening exercise that targets the muscles at the front of the ankle and foot. It helps improve ankle control and loading capacity, which are important for restoring normal movement and reducing strain through the top of the foot.
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This exercise is commonly used in the early to mid stages of rehabilitation when controlled strengthening is needed.
How to perform dorsiflexion with a kettlebell
- Place your foot on a step or raised surface.
- Position a kettlebell over the toes of the working foot.
- Lift your foot upwards (dorsiflex), raising the kettlebell.
- Slowly lower the foot back down in a controlled manner.
- Aim for a slow tempo, around 3 seconds up and 3 seconds down.
- Repeat for the required number of repetitions.
Key points
- Keep the movement slow and controlled
- Focus on lifting through the front of the ankle
- Do not use momentum to move the weight
- Maintain good foot alignment throughout
- Stop if the exercise causes pain
This exercise forms part of our extensor tendonitis rehabilitation programme, helping to build strength and control through the front of the ankle before progressing to more demanding activities.
