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Ankles, knees and hips

Ankle Dorsiflexion: Knee to Wall

Gently drives your knee toward the wall to free up the ankle bend you use for walking, stairs and squatting.

Hip Mobility45 to 90 seconds
Ankle Dorsiflexion: Knee to Wall, demonstrated by the teacher who authored it.
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How to do it

  1. 1

    Face a wall with your hands on it

    Step one foot forward, toes a short distance from the wall, the other foot back for balance.

  2. 2

    Keep the front heel down

    Your whole front foot stays flat on the floor for the whole movement.

  3. 3

    Bend the front knee toward the wall

    Aim the knee over the middle toes and let it travel forward as far as the heel allows, then ease back.

  4. 4

    Repeat slowly, then change legs

    Keep a steady rhythm for about a minute each side. Move the foot closer to the wall to make it easier.

What to watch for

A pinch at the front of the ankle, or the heel lifting. Bring the foot closer to the wall and keep the movement short of the pinch.

Ways to adjust it

  • Foot closer to the wall
  • Stop before any pinch at the front of the ankle

Before you try it

Move within a range that stays comfortable. Stop if this brings on sharp pain, dizziness, or symptoms that travel down an arm or a leg, and speak to a clinician before repeating it.

One movement is a start. A session is the thing.

A few questions about your body and how it is today, and Vinys builds a session around it, including which movements to leave out.

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From the clinically authored Vinys movement library.