Exercises / Leg & ankle
Resisted dorsiflexion (band)
- Strength
- Leg & ankle
- Elastic band
Pulling the foot up against a band to strengthen the anterior compartment.
Also called band dorsiflexion, tibialis anterior exercise.
Where you stand
No published distribution for this exercise yet. We add one only from a peer-reviewed study.
Muscles worked
Filled: primary. Outlined: secondary.
How much
Typical strength dose: 2-3 sets of 8-12 repetitions at a load that is hard by the last repetition, 2-3 days per week (ACSM novice guideline). Adjust to symptoms.
Start: Sitting, leg straight
Steps
- Sit with the leg straight; loop a band around the top of the foot anchored in front.
- Pull the foot and toes up toward the shin.
- Return slowly.
Cues
- Slow return
- Keep the knee straight
Common mistakes
- Letting the band snap the foot down
Used for
- Foot drop (partial, recovering)
- After ankle immobilisation
- Anterior shin pain (graded loading)
Evidence (1)
- Tibialis anterior, EHL, EDL and fibularis tertius dorsiflex the ankle; tibialis anterior also controls foot lowering after heel strike.1
References (1)
- Neumann DA. Elsevier. Kinesiology of the Musculoskeletal System: Foundations for Rehabilitation. 3rd ed.