Isometric Ankle Plantarflexion
Ankle · Also called isometric ankle plantar flexion, ankle plantarflexion isometric, ankle plantar flexion isometric, isometric plantarflexion, plantarflexion isometric, ankle plantarflexion isometrics, ankle isometrics plantarflexion, isometric ankle pf, ankle pf isometric
Setup
Sit on the floor or a firm mat facing a wall, with both legs stretched out in front of you, close enough that the balls of both feet rest against the wall while your heels stay on the floor. Sit tall with your hands resting on the floor beside your hips. The wall provides the resistance, so there is nothing else to set up.
Movement
Keeping both heels down, press the balls of your feet and your toes into the wall as if you were trying to push it away. Build the pressure up gradually to an effort that feels firm but comfortable — the wall does not move, and neither should your feet — and hold the push for 5 to 10 seconds while you keep breathing normally. Then release the pressure completely and let your feet rest before the next push.
Tip
Keep your heels on the floor the whole time — if they start to lift, ease off and reset with both feet against the wall. Build the pressure up and down gradually rather than jamming into the wall, and never push into sharp pain. Progress by pressing a little harder or holding closer to 10 seconds, keeping the effort firm but comfortable.