G'day, my name's Fergus. I'm a physio, and this is an exercise that I like to use on my patients.
Alright, this is Lyndal. She's had a fractured ankle. She's broken her distal fibula. A lateral maleoli fracture. She's now out of her boot. She's walking well, but the ankle's a bit stiff. She's just going to show us a stretch for the ankle joint to increase her dosiflexion range of movement. So this is a great stretch for stiff ankles. I want her toes pointing up a wall. Her weight is on that leg and bending the knee and lunging forwards at the knee. So this is a stretch into the stiffness at the ankle joint. You might also give this stretch to someone if they've got a tight Achilles. It's a soleus (the deep calf muscle) stretch. It's also good if you're stiff through the ankle joint itself.
So toes are pointing up the wall. Lunging the knee forward. I want Lyndal to hold this for 30 seconds. And she needs to try this at least half a dozen times a day. It's a great stretch for a stiff ankle joint.