Anterior Ankle Stretch
Supine · Front of the ankle (plantar flexion)
An assisted stretch for the front of the ankle (plantar flexion), observing contact, stabilisation and compensation separately.
Position and focus
Supine · Front of the ankle (plantar flexion)
Starting position
The client lies supine with the legs straight. The trainer stands at the foot end, supports the heel from underneath and places the other hand on the top of the foot.
Movement phases
1. Support the heel
Take the weight of the leg.
2. Point the toes
Press the top of the foot to point the toes away.
3. Check the response
Check for a stretch from the front of the shin to the top of the foot and any pinching at the back of the ankle.
4. Return the ankle
Keep supporting the foot as you return the ankle.
What the trainer checks
Check that the movement is not coming from curling the toes alone.
Trainer information
Trainer position
Stand at the foot end of the table and move from in line with the client's leg.
Contact and support
Support the heel from underneath and place the palm of the other hand on the top of the foot.
Stabilisation
Keep the knee straight and the leg in line with the table.
Compensation
Curling of the toes alone, twisting of the foot.
Easier option
Reduce the range and let the weight of the leg or arm rest on a cushion or the table. Go back to checking a pain-free starting position.
Cues and consent
Tell the client where you will touch and which way you will move, and say, 'Tell me straight away if you feel any pain or discomfort.' Confirm consent before touching and before moving.
Stop criteria
Return to the starting position immediately if the client reports sharp pain, numbness, weakness, a pinching feeling in the joint, dizziness, shortness of breath or anxiety, or asks to stop.
The sources include material for clinicians and carers. This 3D is not yet fully reviewed as a studio procedure and does not replace hands-on training. Do not perform unfamiliar techniques from the 3D alone.
Caution
Work within your qualifications, contract and studio procedures, and check medical history, medication and any pain before starting. This is not a substitute for diagnosis or treatment. Do not perform unfamiliar techniques from the 3D alone.
These English notes describe a prototype model. The stretch, foam roller and resistance band lessons are being produced under the supervision of CoconeRu. Move, reviewed in stages. They are not medical advice or an individual exercise prescription.
References
Each note describes what the whole source covers.
Worcestershire Acute Hospitals NHS — Stretching Exercises with Assistance ↗
For helpers: where to support and how to move the shoulder (raising and opening), elbow and wrist, double knee hug, knee rolls, inner thigh, front of the hip lying on the side, front and back of the thigh, and ankle.
About this page
It shows a typical way to do the movement. The 3D is a schematic model; it does not decide whether a lesson suits you, prescribe exercise or diagnose anything. Stop if you feel pain or discomfort.
Sources, supervision and revisions