Ankle Dorsiflexion Distraction – Band

  • HOW: Anchor a band close to the ground. In a seated position, place your ankle inside the loop of the band and have it wrapped underneath the side ankle bones. Cross the bands over the top of your foot as you bring your foot up creating a tension that pulls your ankle towards the anchored band. Loop a towel around the balls of your feet and pull back with both hands. Hold that for as long as prescribed. 
  • FEEL: You should feel a stretch in your ankle joint and your calf muscle. 
  • COMPENSATION: Make sure the band is looped around your ankle and foot properly to get the best stretch.

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