The ankle dorsiflexion “knee to wall” exercise is a mobility drill that targets restricted movement in the ankle joint, especially important for walking, running, and squatting. It helps restore normal ankle range, improve biomechanics, and reduce strain on the knees and hips. This is particularly useful for individuals recovering from ankle injuries, or those with stiff ankles impacting performance or daily movement.
- Stand next to a wall and place one foot in front of the other, its best to start closer to the wall approx. 5cm away.
- Whilst keeping your foot flat on the ground bend the knee with the aim of touching the wall.
- If you can touch the wall, move the foot back a centimetre each time until you find it difficult to reach the wall and feel a light stretch.
- Repeat/perform the exercise as instructed by your therapist as there is a few variations.
- Holding the stretch for 30 seconds up to a minute can be of benefit for people with stiffness in their ankle.