Ankle Dorsiflexion Pulse

How to perform it

Step-by-step instructions

1. 01Take a half-kneeling or staggered standing position with the working foot flat on the floor and pointing forward.
2. 02Keeping the heel and base of the big toe down, guide the knee forward in line with the middle toes.
3. 03Move gently in and out of the end of your available dorsiflexion range without allowing the arch to collapse inward.
4. 04Keep each pulse small and controlled, and stop short of pinching or pain at the front of the ankle.
5. 05Complete the prescribed pulses, return the knee to neutral, and repeat with the other ankle.