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Some of us may forget about our ankles when thinking about the most critical joints in the body. Believe it or not, a little attention to ankle dorsiflexion can go a long way.
Improved flexion of the foot can be helpful in several workout routines. It assists in squatting and sprinting and even in strength training exercises. During workout sessions, people with better flexion are less prone to knee, hip, and low-back injuries.
In contrast, when you don’t have a good range of motion in the ankle, your joints and other tissues have to bear unnecessary stress. This may lead to issues like hip pain, knee pain, and a higher risk of ankle sprains.
Before finding ways to improve ankle dorsiflexion and enhance your physical performance, let’s discover what it is and why it is significant!
The ankle is a hinge joint that enables the foot to move in a sagittal plane. There are two specific movements in this plane – plantar flexion and dorsiflexion. The foot’s movement towards the top of the foot, near the shin, is called dorsiflexion.
You can contract the shin bones and flex the ankle joint when you dorsiflex your foot. You can also dorsiflex your ankles by lifting the ball of your foot above the ground in a standing position while keeping the heel fixed on the ground.
Dorsiflexion is essential because it enables the shin bone to move forward freely. If this bone is stuck in a vertical position, it may compel the top of your body to lean forward to compensate for the lack of mobility in the ankle during squatting. (1)
When the tibia is stuck in a vertical position, and the chest is forward, it may also decrease the ability to create force through the hips for driving heavy loads. People with this condition may fail to reach their maximum potential during lifts because the force direction is not efficiently applied.
Dorsiflexion is also crucial for splinters. Their potential to lift the foot from the ground and apply force when it strikes the ground may boost their speed and efficiency even when running. (2)
There is ample evidence to prove that poor ankle mobility can impact several hip and knee injuries. An individual with poor ankle dorsiflexion has a higher chance of suffering from torn ACL than someone with better mobility in that area. (3)
Read More: Ankle Mobility Exercises, Benefits, And FAQ: Improve Stability For Sports And Life
Tension in the soft tissues of calf muscles (gastrocnemius and soleus muscles) is likely to limit the motion range of ankle joints. Also, ankle injuries may affect the ankle range of motion due to the pain in these joints and scar tissue formation.
Injuries that may limit ankle dorsiflexion include shin splints, ligament tears, arthritis, plantar fasciitis, fractures, and ankle sprains.
Any issues in the legs that have caused a temporary change in the way of walking can create ankle mobility problems. For example, a knee or hip injury may often cause temporary limping. This can lead to issues in the ankles too.
Despite the causes, focusing on this part of the body during warm-up or post-workout sessions can significantly help individuals to tackle the situation. Keep reading to find out ankle dorsiflexion exercises to strengthen your ankles and help you ace every physical routine.
One should go for ankle dorsiflexion exercises after knowing they are lacking in that joint. So, how do you know your ankle needs some strengthening, and what can you do about it?
Following are some quick tests you can do to evaluate if your ankle mobility is where it should be:
Try to squat a few times. If you have trouble hanging out at the bottom position of the squat because you can’t balance there with heels planted on the floor, this indicates ankle mobility problems.
Keep your feet together and lift the balls of your feet from the ground without leaning backward. If you can’t do it, this is another indication that your ankle dorsiflexion needs improvement.
Bring your knee near the wall. Then, place the foot of your leg that isn’t kneeling and position it about five inches away from the wall. Lean into the front leg and try to touch that knee with the wall without moving your foot. If that knee touches the wall, there isn’t any problem with your dorsiflexion.
If you pass all these evaluations, it indicates that your ankle dorsiflexion doesn’t need any improvement. But if you struggle with one or more of these exercises, you need to learn a few methods to work on it.
Having an adequate amount of dorsiflexion isn’t only required in sports. It is an ability you need even during regular functional movements.
If you are having trouble with ankle flexion, you should learn exercises for ankle dorsiflexion and follow them without any delays. You can either opt for yoga poses, such as:
Stretching of the calves can also allow people to improve their ankle movement. This allows loosening and stretching of the larger muscles affecting ankle movement.
Furthermore, ankle mobility exercises like making a circle in both directions with the ankles and moving them sideways are also quite helpful.
The following movements of toes and legs may help to improve ankle dorsiflexion.
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You can integrate this exercise into your daily routine. For example, you can try standing on one foot while waiting for the metro or brushing your teeth.
You can add resistance in this routine by holding weights while you lift your heels
Read More: How To Strengthen Ankles For Heels And Other Stylish Shoes
This workout can be done with or without shoes. It is one of the ankle-strengthening exercises that enhances the function of ankles and feet. To do this routine, you have to:
You can easily incorporate this exercise into your daily routine. For instance, you can toe-walk toward the kitchen during household chores.
Lunges can strengthen the ankles and help to improve balance. There are several types of lunges that you can perform. Initially, you may want to keep it easy and progress toward the complex steps later. A few ways to improve ankle dorsiflexion muscles with lunges are:
Try to vary the static lunge and the leading leg. Take three steps between lunges and alternate your forward leg.
Walking lunges helps with dorsiflexion of the ankle by working on the core and lower body. When you first attempt this movement you should learn it from a professional trainer to ensure you are doing it correctly.
To do this exercise, you have to:
One of the simpler techniques to counter ankle mobility problems includes the self-myofascial release technique. This exercise can be performed using a kettlebell or foam roller.
Here is how you can do this exercise:
A foam roller does an incredible job of improving ankle dorsiflexion. It allows you to turn and move the body without any friction.
Another kind of movement that helps with dorsiflexion of the ankle involves jumping movements. These exercises allow you to reach maximum force in as little time as possible.
It would help if you had the fundamental physical strength to start this exercise. Again, it would help if you get assistance from a professional trainer, as a specific form is required to complete each exercise.
Warm yourself up before you begin any of these exercises.
Some jumping movements to help with ankle dorsiflexion include:
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When done correctly, ankle dorsiflexion exercises may bring the following perks your way:
Your body is likely to be more conscious of its movements when you regularly perform ankle dorsiflexion exercises. This means that it prevents you from making a wrong movement that could perhaps twist your ankle.
Exercises that help to strengthen your ankles may also strengthen the larger leg muscles. These, in turn, allow you to achieve a proper walking gait.
If you wear high heels for an extended period, it creates stress on your heels. Ankle dorsiflexion exercises can help to deal with this stress.
Ankle dorsiflexion exercises go a long way to improve your balance and physical performance. One should be very careful when curating a routine for themselves to keep all kinds of injuries at bay.
An ideal step is to consult a professional trainer who will evaluate your physique and help you to create an effective exercise program. Select movements and tools that help you to get complete control of your body. When performing any exercise, you should instantly focus on your body and halt the movement when you feel pain or discomfort.
To see continual progress, ensure that you are resting adequately, consuming a nutritious meal, and warming up before you initiate. The results will be based on your correct form, consistency, and diet patterns.
As you can see, there are many different exercises for ankle dorsiflexion. You may have to play around to find what works for your physique. Remember, flexible ankles will strengthen the base that holds you upright. Even non-athletes need strong ankles to improve their balance and stability, which is vital to prevent falls.
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