ClapMove · clapmove.com
Exercise handout — move better, feel better.
Heel Slides (Ankle Dorsiflexion Assist)
Slide heel back on smooth surface while keeping it on the floor to gently improve ankle dorsiflexion. Useful for stiff ankles.
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 home
chair
Home Options
- chair + towel
No equipment? Try: Smooth floor without towel, Slider disc
Dosage
3
Sets
12
Reps / Time
30 sec
Rest
3 sec slide back / 2 sec return
Tempo
Step-by-Step Guide
Set up
- Sit on floor or chair with leg extended
- Place towel under heel for smooth sliding
- Keep heel in contact with floor throughout
Step 1 of 4
Slowly slide heel back toward your body
Step 2 of 4
Keep heel on floor - do not lift
Step 3 of 4
Feel gentle stretch at front of ankle
Step 4 of 4
Pause briefly, then slide back out
Breathing
- Exhale as you slide heel back
- Inhale as you return
Form Cues
- Keep heel down at all times
- Move slowly and controlled
- Stop before pinching at front of ankle
- Let gravity assist the stretch
Common Mistakes to Avoid
- Lifting heel off floor
- Forcing into painful range
- Moving too quickly
- Not using towel for smooth sliding
Safety Information
Stop if pinching pain at front of ankle. Avoid forcing range.
Progressions
Longer holds at end range, gentle overpressure with hands
Regressions
Smaller range, support with hands behind knee
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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.