Ankle Dorsiflexion Step Stretches

With the ankle dorsiflexion step stretch, you stand on a step or stair with your toes on the edge of the step. You then lower your heels below the level of the stair. As your heels lower, your ankles dorsiflex, or flex, producing a stretch in the two main muscles on the back of your lower leg -- the gastrocnemius and the soleus. Many people have restricted range of motion in ankle dorsiflexion, and this stretch can improve the mobility of your ankle joint. If you have trouble balancing while doing this stretch, place your hands on the wall or grab onto the rail for support.

  1. Variations

    • You can vary this basic stretch to target each of the two primary calf muscles. By keeping your leg straight as your heel drops, you stretch primarily the gastrocnemius. If you bend your knee, you’re stretching the soleus. You can also stretch both legs simultaneously, or you can stretch one leg at a time. If you do the single-leg version, the stretch can be more intense because your entire body weight is being supported by a single leg.

    Type of Stretch

    • The step stretch is a static-passive stretch. Like other static stretches, you find a position that gently stretches the targeted muscles, and you hold the stretch for your desired amount of time. It’s a passive stretch because an outside force -- in this case, gravity pulling your body weight down below the step -- produces the stretch. You can easily transform this stretch into a dynamic stretch by repeatedly raising and lowering your heels through your full range of motion.

    Incorporating it into Your Workout

    • If you prefer holding your stretches, you can do both the straight-leg and bent-knee versions of the stretch at the end of your workout when your muscles are already warm. Hold the stretch for between 10 and 30 seconds, and repeat the stretch until you have spent a total of 60 seconds in the stretch. If you’re doing the dynamic stretch, you can do between 10 and 12 reps of both the straight-leg and bent-knee version before your workout, as part of your warmup. Because calf muscles have a tendency to be tight, they can benefit from frequent, daily stretching.

    Benefits

    • The ankle dorsiflexion step stretch can increase the flexibility of your calf muscles as well as the range of motion in your ankles. This increased range of motion helps reduce the amount of force your legs have to absorb when you land from a jump or when running, and it can help prevent ACL injuries, according to a study published in the Journal of Athletic Training in 2011. With more range of motion in your ankles, you might also find it easier to maintain proper form during squats and leg presses. If you do the dynamic version of the stretch, you work your calf muscles eccentrically. This type of work can help you prevent Achilles tendon problems.