Sometimes when people perform the dorsiflexion stretch, they feel more of a restriction in the front of the ankle as opposed to the calf. If this is the case with you, it’s probably because your talus is not moving well in the ankle joint.

The band helps to mobilize the talus posteriorly (behind you) to assist you into more dorsiflexion. Make sure the band is low on the ankle and anchored down behind you so it’s pulling on the talus and not the tibia (shin).

Hold the stretch for a couple seconds and do 10-15 reps, working into more range with each rep. This should help relive ankle pain/stiffness and improve form with squats and other functional movements that require dorsiflexion