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DORSIFLEXION

Pulling your toes up toward your shin. Limited dorsiflexion reduces toe-wheel height and general ankle control.

Two things limit it: tight calves (restrict range) and weak shin muscles (reduce active pull).

Stretch calves​

Wall calf stretch — straight leg​

  • Stand facing a wall, hands on it
  • Step one foot back, heel flat on the floor, leg straight
  • Lean forward until you feel a stretch in the upper calf
  • Hold 30s each side, 2 reps

Wall calf stretch — bent knee​

  • Same as above, but bend the back knee slightly
  • Targets the deeper soleus muscle
  • Hold 30s each side, 2 reps

Downward dog​

  • Hands and feet on the ground, hips raised
  • Press heels toward the floor
  • Alternate bending each knee to isolate sides

Strengthen shin muscles (tibialis anterior)​

Resistance band toe pulls​

  • Sit with legs straight, loop a band around your toes
  • Pull toes toward you against the band
  • 3 sets × 15 reps each side

Towel scrunches​

  • Put a towel on the floor, scrunch it toward you with your toes
  • 2 sets × 10 reps each side

Ankle alphabet​

  • Lift one foot, trace the alphabet with your big toe
  • Covers the full ankle range

Recovery​

  • Foam roll calves daily
  • 10 ankle circles each direction before bed

References​