Exos | Formerly Core Performance

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Core Knowledge


Ankle Dorsiflexion (Theraband)

Starting Position

  • Sitting with Theraband attached to your foot so your toe is pulled away from your shin with a pad under calf so heel is off the ground


  • Using only your ankle, pull toes to shin and then return to start position for prescribed number of repetitions

Coaching Keys

  • Do not allow any movement throughout your leg or hip during exercise
  • There will be less motion moving your foot out than in

You Should Feel It

  • Working the muscles in your low leg and challenging the coordination in your ankle

Tags: Ankle Pain, Injury Prevention, Injury, Mobility