Management

Ankle Dorsiflexion/Plantarflexion (Flexibility)

Sit on the floor or in bed with your legs straight out in front of you.
Point both feet. Then flex both feet. Hold each stretch for 10 seconds.
Do this 10 to 30 times.
Repeat this exercise 2 times a day.

Legs from knee down showing both feet doing ankle exercises.

Author: Wheeler, Brooke

Online Medical Reviewer: Stacey Wojcik MBA BSN RN

Online Medical Reviewer: Thomas N Joseph MD

Online Medical Reviewer: Trina Bellendir PT

Date Last Reviewed: 01/01/2025

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Orthopedics

Back Care Tips

Read on for things you can do to prevent acute back pain from coming back, and to reduce chronic back pain symptoms.

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Standing with Crutches (Non-Weight Bearing)

These images show you how to stand using crutches.

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Back Safety: Sitting

Sitting can strain your back if you don't do it right. Learn the right moves to protect your back.

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Colles Wrist Fracture, No Reduction Needed

You have a break (fracture) of the forearm bone (radius) where it attaches to your wrist. This type of fracture may be called a Colles fracture. The bone is not out of place and will not need to be set (reduced). But you will need a splint or cast. This fracture takes 4 to 6 weeks to heal.

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Ankle Dorsiflexion/Plantarflexion (Flexibility)

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Ankle Dorsiflexion/Plantarflexion (Flexibility)

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Related Articles

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Our orthopedic specialists will get you moving pain-free again.