Assess and improve your ankle Dorsiflexion
By Amy Pakula
Assess and Improve Your Ankle Dorsiflexion
Ankle dorsiflexion is the movement where the angle between the top of your foot and your shin decreases. This movement involves the ankle joint or talocrural joint. Which consists of the tibia, fibula, and talus bones. Contraction of the tibials anterior muscle on the front of the shin produces ankle dorsiflexion. Contraction of the gastrocnemius and soleus, or calf muscles, produce movement in the opposite direction, or plantarflexion.
Causes of limited dorsiflexion
Past injuries or surgeries are the most common causes of decreased dorsiflexion. Fractures, achilles tendon ruptures, ligament tears from sprains or any injury that requires a period of immobilization of the foot and ankle often result in a loss of ankle range of motion. Even mild ankle sprains frequently lead to a loss of dorsiflexion.
Why is limited dorsiflexion a problem?
Restricted ankle mobility can significantly alter movement patterns. It makes obtaining full depth during a squat, single-leg squat, lateral step down, and landing from a jump very difficult. Limited dorsiflexion has also been associated with a variety of injuries.
Proper dorsiflexion is important for cross-country skiing because it allows for adequate shin angles which are crucial for accelerating a ski down the track, balance, muscle recruitment, and body position.
How to assess your ankle dorsiflexion range of motion
Video - https://youtu.be/RiWsLbBuaxk
Here’s how to check if you have adequate dorsiflexion range of motion.
- Kneeling on the ground in a lunge position, begin with your big toe approximately 5 inches from the wall.
- While keeping your heel on the ground, drive your knee forward to touch the wall (make sure to keep your knee from caving in or drifting toward the midline as this is a compensation).
- Using a ruler, measure the maximum distance from your big toe to the wall. If the distance is approximately 5 inches or greater, then your dorsiflexion range of motion is adequate. If the measurement is less than 5 inches, your dorsiflexion range of motion is limited.
Ankle Mobility Exercises to Improve Dorsiflexion
If you determine your range of motion is limited with the previous test, there are likely one of two main restrictions either at the talocrural (ankle) joint, or the gastrocnemius/soleus muscles.
- If pressure or a pinching sensation in the front of the ankle was the limiting factor during the test, the talocrural joint is most likely limiting your dorsiflexion.
- If a pulling sensation in the calf, achilles, or heel was the limiting factor during the test, the gastrocnemius/soleus muscles are most likely limiting your dorsiflexion.
Here are two exercises for each.
Self-Mobilization for the talocrural (ankle) joint
Ankle Dorsiflexion Self-Mobilization with Band
Lateral Tibial Glide Self-Mobilization
Stretches for the gastrocnemius and soleus
Eccentric Calf Stretch
Ankle Dorsiflexion, Toe Extension and Plantar Fascia Stretch
After each self-mobilization or stretch it is important to reassess your range of motion to make sure you know which technique works best for you. If you have been performing these techniques regularly for 3-4 weeks but are not noticing an improvement in range of motion, it’s likely time to get help from a professional.