PHYSIOPEDIAUnderstand · Assess · Rehabilitate · Perform

Body region · Rehab Science Chapter 22

Ankle & Foot

Indexed — full page in progressℹ Additional explanation

The ankle tilts the foot up, down, in and out; the arches and plantar fascia act as springs that store and return energy.

Anatomical structures

Ankle (talocrural) joint

Hinge between shin bones and talus—up/down movement.

Subtalar joint

Joint below the ankle that tilts the foot in and out.

Achilles tendon

Strongest tendon in the body

Plantar fascia

Thick band under the sole from heel to toes supporting the arch.

Gastrocnemius

Two-headed superficial calf muscle crossing knee and ankle.

Soleus

Deep calf muscle crossing only the ankle (trained with bent-knee calf raises).

Tibialis anterior

Front-of-shin muscle that lifts the foot.

Tibialis posterior

Deep calf muscle supporting the inner arch.

Peroneal (fibularis) muscles

Outer-shin muscles that turn the foot outward and protect against sprains.

Foot arches

Medial

Metatarsals

Five long bones of the forefoot.

Toe joints

MTP and interphalangeal joints; the big-toe MTP is involved in bunions.

Conditions

Rehab protocols

Tests

Scheduled.

Exercises (53)

Ankle mobility plantarflexion-dorsiflexion Ball hamstring curl Band dorsiflexion Band eversion Band inversion Band plantarflexion Banded hip abduction Big toe abduction Big toe dorsiflexion Big toe dorsiflexion stretch Big toe mobilization Calf mobilization Clock Doming Double-leg calf raise Double-leg calf raise (knees bent)Double-leg calf raise (knees straight)Double-leg (pretibial stretch)Forward lunge Goblet squat Hamstring stretch with strap Kettlebell deadlift Kneeling dorsiflexion stretch Lateral step-down Manual variation (tibialis anterior mobilization)Manual variation (tibialis posterior mobilization)Plantar fascia calf raise (knee bent)Plantar fascia calf raise (knee straight)Plantar fascia calf stretch (knee bent)Plantar fascia calf stretch (knee straight)Plantar fascia stretch Plantar mobilization Single-leg calf eccentrics (knee bent)Single-leg calf eccentrics (knee straight)Single-leg calf isometrics Single-leg calf raise (knee bent)Single-leg calf raise (knee straight)Single-leg deadlift Single-leg hops Single-leg (pretibial stretch)

Prevention

Keep the phase 3 exercises from this region’s protocols in your routine 2–3× a week, build training load gradually and warm up specifically for your sport. Injury prevention principles →