This variation of the ankle dorsiflexion lunge aims to further mobilise the ankle joint by incorporating multiplanar movement.
This version still targets ankle dorsiflexion—improving the flexibility of the calf muscles and the mobility of the talocrural joint—but also adds rotational input encouraging more dynamic joint play, especially in the subtalar joints.
Place your affected foot flat on a raised surface with your heel firmly in contact.
Ensure your hips and shoulders are facing square towards your foot.
Gently shift your body forward, bending at the knee, and allow the knee to glide over the toes while keeping the heel down.
Once in a forward lunge, gently scoop your hip and knee side to side, keeping the foot planted and heel down.
Cease if this scooping motion causes knee discomfort.
Keep your movements controlled throughout.
Complete repetitions as prescribed by your physiotherapist.
