Resistance-Band Dorsiflexion Exercise

Since you will be working your calves (back of your lower leg), and body balance is so important, working the front of your leg is a must. This is especially true for runners and those who perform other repetitive activities and are therefore prone to shin splints and similar injuries. The good news is just a few minutes a day can help keep the sprains away.

Resistance-band dorsiflexion exercise helps to strengthens the muscles that attach to the front portion of your tibia (shin muscles). You can perform this simple and easy exercise at home or at the gym, at the end of your leg workout. You’ll need a resistance band and a sturdy table or bench.

Exercise instructions for resistance-band dorsiflexion

STARTING POSITION (SETUP): Using a resistance band anchor, attach the resistance band or tubing securely to a sturdy table or bench. Place the tubing or band around the upper foot of one leg. Keep the opposite leg bent with your foot flat on the floor. Move away from the table or bench to create tension on the band.

MOVEMENT (ACTION):  Begin with your ankle in a plantar-flexed position. Slowly dorsiflex your ankle, working against the resistance of the band. Ankle dorsiflexion is just a fancy term for a very simple thing. This really means moving your foot so that your toes get closer to your knee. Pause for one count at the top and return slowly to the starting position. Hold for one count at the top position and then return to the starting position. Repeat for prescribed number of repetitions with right leg, then switch legs.

Exercise variations/modifications

• You can use various strengths of resistance bands to increase or decrease the amount of resistance.
• Sit on the floor with both knees extended. Loop the band around one foot and grasp the ends of the band. Press your other (nonworking) foot down onto the band to stabilize the band (a). Lift the foot of the working ankle toward your head against the resistance of the band (b). Slowly return to the starting position.

• Perform the exercise while sitting with your knees bent. Loop the band around one foot and stabilize the band under your other foot. Lift the ankle to be exercised upward. Slowly return to the starting position.

Additional tips

Here are some helpful hints on how to perform resistance-band dorsiflexion safely and effectively:

• Make sure the band is secure.
• It may have a tendency to move so recheck the position after a few repetitions.
• Keep your knee from moving excessively to complete the exercise.

Muscles engaged

Tibialis anterior (shin muscles)

When to perform resistance-band dorsification exercise?

Late in the workout, as the last exercise.

Replacement Exercise

You can simply replace resistance-band dorsiflexion exercise with any of the following tibialis anterior exercises listed below:

• Dynamic axial resistance device (DARD) raises;
• Functional-trainer dorsoflexion;
• Weight-plate seated dorsiflexion;
• Heel walk;
• Functional-trainer hip flexion with dorsiflexion;
• Standing dorsiflexion;
• Resistance-band inversion;
• Resistance-band seated dorsiflexion;
• Seated dumbbell toe raise;
• Seated cable toe raise;

Closing thoughts: Why resistance-band ankle dorsiflexion?

Your shin muscles in the front of your lower legs are simple muscles to exercise, either on your own or with a resistance band. Because they are simple, they are also easy to forget, until they start to hurt during your workout. Can you really remember the last time you were exercising these muscles? Ankle dorsiflexion using elastic band is one of the best exercise that will help you to strengthen the shin muscles and keep you away from shin splints, stress fractures, and Achilles tendon problems.