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Exercise handout — move better, feel better.
Isometric Dorsiflexion (Pull Up)
Pull toes up against resistance without movement. Activates tibialis anterior (shin muscle) for early strengthening.
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
Home Options
- table or counter + bed or couch
No equipment? Try: Partner providing manual resistance
Dosage
3
Sets
10 sec
Reps / Time
30 sec
Rest
10-20 sec holds
Tempo
Step-by-Step Guide
Set up
- Sit with top of foot under sturdy object (table leg, heavy couch)
- Or hook top of foot under other foot
- Prepare to pull upward
Step 1 of 4
Try to pull toes up toward your shin
Step 2 of 4
The resistance prevents actual movement
Step 3 of 4
Feel shin muscle (tibialis anterior) engage
Step 4 of 4
Hold, then relax
Breathing
- Breathe normally throughout hold
Form Cues
- Pull up firmly
- No movement should occur
- Feel muscle on front of shin working
- Keep rest of leg relaxed
Common Mistakes to Avoid
- Not finding appropriate resistance
- Moving instead of holding isometric
- Not engaging strongly enough
- Holding breath
Safety Information
Very safe. Good for compartment syndrome prevention awareness.
Progressions
Stronger effort, longer holds
Regressions
Lighter effort, shorter holds
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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.