Resistance band dorsiflexion is a strengthening exercise that targets the muscles at the front of the ankle and foot. It helps improve control and load tolerance through the extensor tendons, which is important for restoring normal movement and reducing strain across 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 required.
How to perform resistance band dorsiflexion
- Sit with your leg extended in front of you.
- Loop a resistance band around the top of your forefoot.
- Anchor the other end of the band to a fixed point.
- Pull your foot upwards (towards you) against the resistance.
- Pause briefly at the top of the movement.
- Slowly return to the starting position in a controlled manner.
- 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
- Maintain good foot alignment
- 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.
