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Plate-Loaded Tibia Dorsi Flexion

IntermediateStrengthTier T3

You sit with one foot inserted into an ankle machine, the top of the foot under a pad. You pull your toes up toward your shin against the plate load, then lower. You repeat on the other side.

Targets: Ankle

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at the gym

machines

Gym

  • gym machine (No safe home substitute has been reviewed yet.)

Dosage

3

Sets

8

Reps / Time

60 sec

Rest

controlled

Tempo

Step-by-Step Guide

  1. A woman seated at a plate-loaded machine, her right foot inserted into the foot mechanism, top of the foot against a pad, sole flat against wear strips.

    Step 1 of 3

    Sit at the machine and insert your right foot toe first, so the top of your foot rests against the pad and the sole of your foot is flat against the wear strips, with your ankle aligned with the machine's pivot.

  2. The same woman, her right foot now tilted rearward, the machine's lever raised toward nearly full extension.

    Step 2 of 3

    With a controlled motion, lift up with your foot by tilting it rearward toward nearly full extension.

  3. A woman seated at a plate-loaded machine, her right foot inserted into the foot mechanism, top of the foot against a pad, sole flat against wear strips.

    Step 3 of 3

    Sit at the machine and insert your right foot toe first, so the top of your foot rests against the pad and the sole of your foot is flat against the wear strips, with your ankle aligned with the machine's pivot.

Breathing

  • Breathe naturally throughout both the starting position and the lift.

Safety Information

Move with a controlled motion at all times; do not jerk, bounce, or use momentum to throw the foot into the lifted position. Lift only to nearly full extension, never forcing or locking the ankle beyond a comfortable end range. If you have a diagnosed ankle, shin, or foot condition -- a recent ankle sprain, a tendon injury, or similar -- ask a physical therapist or physician before using this machine. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.