Band Ankle Push (Plantar Flexion)
Long sitting (legs straight in front) · Pushing the toes away with the calf muscles
A strength exercise with a resistance band: pushing the toes away with the calf muscles.
How longNew to it: one set of 8–12 with the lightest band, keeping good form. Used to it: 2–3 sets of 8–12, with a band that makes the last few feel fairly hard. Aim for 2–3 days a week, with at least a day between sessions for the same muscles.
Position and focus
Long sitting (legs straight in front) · Pushing the toes away with the calf muscles
Starting position
Sit on the floor with both legs straight in front. Loop the middle of the band around the base of the toes of your right foot and hold one end in each hand. Sit tall and, with the ankle bent slightly towards you, adjust your grip so the band is lightly taut.
Movement phases
1. Set up
Sit tall on your pelvis and bend your right ankle slightly towards you.
2. Push
Breathing out, as if pushing the band away with the toes, straighten the ankle and point the foot forwards and down.
3. Hold
Without curling the toes hard, hold the pointed position for 1 to 2 seconds.
4. Return
Breathing in, slowly bring the ankle back towards you without letting the band pull it. Repeat on the other side.
What to check yourself
As you push, is the knee bending? Is the foot rolling inwards or outwards? Are only the toes curling? Is the back rounding?
Coaching points for trainers
Lengthen the top of the foot rather than curling the toes. There is also the reverse movement, pulling the ankle up against a band fixed in front; the muscle at the front of the shin it works (tibialis anterior) is not among the 3D colour groups. If tight hamstrings round the back, sit on a folded towel. The 3D uses the right foot.
Caution
Before use, check the band for nicks, tears or stickiness. Hold or loop it securely on your hands or feet so it cannot slip off, do not pull it towards your face, and do not suddenly let go while it is stretched (it can snap back). Stop if you feel pain, numbness or dizziness. If you are receiving treatment, recovering from surgery or pregnant, check with your healthcare professional. If you are allergic to latex, choose a latex-free band. Loop the band securely around the base of the toes so it cannot slip off and snap back towards your face.
These English notes describe a prototype model. The stretch, foam roller and resistance band lessons are being produced under the supervision of CoconeRu. Move, reviewed in stages. They are not medical advice or an individual exercise prescription.
References
Each note describes what the whole source covers.
NHS — Strength exercises ↗
Strength exercises to do at home (sit-to-stand, wall press-ups and others) and the guide of at least two days a week.
Garber CE et al. ACSM Position Stand: Quantity and Quality of Exercise for Developing and Maintaining Cardiorespiratory, Musculoskeletal, and Neuromotor Fitness in Apparently Healthy Adults. Med Sci Sports Exerc. 2011 ↗
Guidance for healthy adults on resistance exercise: how often, how many repetitions and sets, and rest between sessions.
This lesson was put together for this site from the methods for the same area in the sources above. It has not yet been reviewed by an expert.
About this page
It shows a typical way to do the movement. The 3D is a schematic model; it does not decide whether a lesson suits you, prescribe exercise or diagnose anything. Stop if you feel pain or discomfort.
Sources, supervision and revisions