What This Exercise Does
Improve the ankle’s ability to bend forward so the knee and shin can move over the foot.
Why it matters: Dorsiflexion is important for walking, running, squatting, jumping and shock absorption. Improving it can reduce compensatory movement elsewhere.
Move the shin forward gradually. More range is only useful if the heel and foot stay controlled.
Set Up Your Board
Use the Basic Board Setup shown below. The toes may sit slightly over the edge as shown. Choose the Right Foot Setup or Left Foot Setup below for the foot you are training.
Starting Position
Stand in a tandem stance with the working foot on the Ankle Balance Board as the back foot.
How to Do It
- Shift weight forward onto the front leg.
- Allow the back knee/shin to move forward while the back ankle bends.
- Keep the movement controlled and the foot stable.
- Return slowly to the starting position.
What You May Feel
A stretch through the back of the ankle and calf, without a sharp pinch in the front of the ankle.
Key Form Cues
- Keep the foot pointing forward.
- Do not let the heel or foot twist to gain extra range.
- Use a gradual forward shift.
Common Mistakes
- Forcing through a painful front-ankle pinch.
- Turning the foot outward.
- Bouncing at end range.
Start with 5–8 slow repetitions per side. Pause for 2–3 seconds at a comfortable end range. Perform 1–2 sets. Build range gradually without bouncing or forcing the ankle.
Demonstration Video
Your board is ready. Watch the demonstration, then perform the exercise slowly and with control.
Ready for More Challenge?
Once you can perform this exercise with good control, you can increase the challenge by using the half-round balance balls.
Use the setup shown below for this exercise. Change only one element at a time. If you lose control, return to the Basic Board Setup.
