Overview
Dorsiflexion is the ability to move the knee and shin forward over the foot while the heel remains controlled. Restriction can affect squatting, walking, running and other movements.
How the Ankle Balance Board Can Support Your Training
The Ankle Balance Board can be used to practice controlled ankle movement and then reinforce that mobility with balance and lower-body strength work.
Your Training Path
Start with the mobility exercises, then build through the strength exercises in the order shown. This is a progression—not a one-session checklist. Quality and control come before difficulty.
Mobility
Strength
How to Progress Through This Pathway
M1 Big Toe Extension. Then build through M2 → M6, using comfortable range rather than forcing end range.
S1 → S2 → S3 → S4 → S7 → S8. Move on only when the current level can be completed with good movement quality.
M6 is likely to remain useful as a mobility exercise while later strength levels are introduced.
Progress only when all four checks are positive: Control + Comfort + Completion + Next-Day Check.