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Ankle Isometric Plantar Flexion
- 1 - Sit upright with your knee bent and your foot flat on the floor, or position the ball of your foot against an immovable surface.
- 2 - Keep your heel grounded or stabilized and maintain a neutral ankle position before starting.
- 3 - Press the ball of your foot downward as if trying to point your toes, creating tension in the calf without allowing the ankle to move.
- 4 - Hold the contraction for the prescribed duration while keeping the pressure steady and controlled.
- 5 - Relax the foot and calf fully between holds.
- 6 - Repeat for the desired number of repetitions or holds on each side.
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