Stretch Of The Week – Kneeling Dorsiflexion

Kneeling Dorsiflexion


Kneeling Dorsiflexion

The kneeling dorsiflexion #stretch is perfect for anyone who suffers from constant tight calves which could lead to an achilis tendon rupture ❌ or for someone rehabbing an ankle injury. This stretch will focus on the soleous muscle and relieving the achilis tendon, while also stretching your gastrocnemius. If you are someone who is on your feet a lot, jumps a lot, or is involved in any endurance sport where you are constantly using your calves to perform flexion and dorsiflexion of your foot, you should add this easy stretch in to your daily routine! I’m talking to runners, bikers, rock climbers, tennis, football, and basketball players, hikers, etc.


  1. Kneel down on your left knee and place your right foot flat on the ground 1″ away from a wall.
  2. While keeping your right heel down, lean your right knee forward, in line with your second toe, until it touches the wall.
  3. If successful, move another inch back away from the wall, and repeat the process till your maximum distance is found.
  4. Hold at your maximum distance for 30s-60s
  5. Repeat with your left leg.

⚠Tip: you should try to work your self up to 4″+ away from the wall to achieve ideal range of motion.

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