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How to Increase Plantar Flexion

    Step 1

    Perform a basic body weight plantar flexion exercise to strengthen your ankle. Face the back of a chair and hold onto it for balance. Stand up straight and place your feet flat on the ground. Raise on to your tiptoes as high as you can in a controlled fashion. Hold at the top for one second before slowly lowering yourself back toward the floor. Repeat this exercise for 8 to 15 repetitions with a minute rest. Perform two sets.

    Step 2

    Increase the difficulty of the exercise by performing the same movement pattern by doing single leg heel lifts. Start with your right leg performing 8 to 15 repetitions before switching to your left leg for the same number of repetitions. Rest for one minute before you perform another set of 8 to 15 repetitions per leg.

    Step 3

    Add resistance to your plantar flexion by using stretchable therapeutic leg bands. Sit on the floor. Position and loop the band on the bottom of one foot at the arch. Grab each end of the band with each hand. Point your toes away from your body as you hold onto the band creating resistance for your plantar flexion movement. Hold for one second in the plantar flexed state before slowly returning your ankle into a neutral position. Perform 10 to 15 repetitions on one leg before switching to the other. Repeat this exercise for two to three sets.

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Tips

  • Add resistance to the bodyweight plantar flexion exercise by putting on ankle weights.
  • Repeat these exercises two to three times throughout the day.

Warnings

  • Too much plantar flexion if often just as bad for the ankle.

Things Needed

  • Chair
  • Thera-Band

About the Author

Jay Jay Waltz has been writing professionally since 2009, focusing on health, wellness and nutrition. He has written for various online publications. Waltz is a National Academy of Sports Medicine-certified personal trainer while undergoing corrective rehabilitation training. Waltz also holds a Bachelor of Science in public health environmentalism from the Southern Connecticut State University.

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