I have treated a few lateral ankle sprains recently and whilst the lateral ankle ligaments, which are stretched when we roll out on our ankle, have rightly felt tender the lateral calves of the same leg have also felt sore and tense resulting in lack of ankle movement. Just after the injury, at the acute stage, this ankle stiffness is fine but past 1-2 weeks post injury increasing the mobility in the ankle joint is key for recovery and to avoid any compensatory patterns through both legs.
I am often treating the ankles, calves and soles of the feet to increase mobility through the ankle joints.
Whether it walking, running or to get more efficient effort, depth and strength with your gym movements (especially squats) the ability of our ankle and foot to be able to respond, adapt and dissipate forces through the leg is VERY important and plays a big role in your foot and leg mechanics and injury risk.
When walking and running the whole foot should roll from the heel landing through to the push off the ground with the toes. When the whole foot is on the ground and as it prepares to push off the ankle has to flex and this action is Dorsiflexion. This is also when the foot, the leg and hip are absorbing the shock of landing and dispersing this shock through the leg. When squatting or jumping dorsiflexion allows us to get low to the ground to then push upwards.
Ankle Mobility
Dorsiflexion is the ankle movement which decreases the angle between your shin and the top of the foot (bringing your toes/top of foot up towards your body). And this is normally the movement which is the most restricted at the ankle.When walking and running the whole foot should roll from the heel landing through to the push off the ground with the toes. When the whole foot is on the ground and as it prepares to push off the ankle has to flex and this action is Dorsiflexion. This is also when the foot, the leg and hip are absorbing the shock of landing and dispersing this shock through the leg. When squatting or jumping dorsiflexion allows us to get low to the ground to then push upwards.
Dorsiflexion requires mobility of the ankle as well as engagement from the muscles of the calf and the foot surrounding the joint. Good dorsiflexion can help to avoid injuries in the knees, hips and low back areas.
A good range of dorsiflexion movement is anywhere from 10 to 20 degrees (from the foot in neutral toes pointing straight up or forward).
Dorsiflexion
Dorsiflexion movement is achieved at the talocural joint, which is formed by the bottom of the shin ( the tibia bone) and the top of the foot closest to the shin (the talus bone). This joint provides backwards and forwards movement of the ankle/foot (dorsiflexion and plantarflexion) and allows the tibia (shin) to move forward, relative to the foot, which is crucial for correct body positioning and efficient production, application and absorption of force.
If we lack dorsiflexion then the tibia tends to be stuck in purely a vertical position and hence it can cause our body to lean forward, and/or to compensate by the knee bending inwards when we bend at the knee, or the arch of the foot collapses inwards, the bottom rotates out sideways or the lower back curves more. Plus the reduced ability to absorb force through the foot places higher demands on the knees and hips, which may lead to an increased risk of pain or injury in these joints and their associated soft tissues.
Lack of dorsiflexion
If we lack dorsiflexion then the tibia tends to be stuck in purely a vertical position and hence it can cause our body to lean forward, and/or to compensate by the knee bending inwards when we bend at the knee, or the arch of the foot collapses inwards, the bottom rotates out sideways or the lower back curves more. Plus the reduced ability to absorb force through the foot places higher demands on the knees and hips, which may lead to an increased risk of pain or injury in these joints and their associated soft tissues.
Check your own dorsiflexion by trying this:
Place foot on the floor facing towards a wall (see right photo) and the other knee bent on the floor, and see what the maximum distance away from the wall your big toe is, with the knee bent forward touching the wall and heel remaining on the floor.If you can touch the wall with your foot approx. 8cm plus away from the wall your dorsiflexion is fine, less than that I advise you to do something about it, especially if you are active and running/walking is part of you and your life.
I advise Soft Tissue Massage & Myofascial Release treatments PLUS self-care exercises to help lengthen and release tension in the calves and foot and mobilise the ankle joint.
It’s worth taking time to care for your ankles because injuries can lead to further problems with both strength and flexibility in the muscles surrounding that joint.
It’s worth taking time to care for your ankles because injuries can lead to further problems with both strength and flexibility in the muscles surrounding that joint.
What can cause poor dorsiflexion?
Ankle sprains, strains or breaks causing a build up of scar tissue which is dense and stiff.
Achilles strains or tears
Overuse/training tension in the calves and/or Achilles tendon
Plantar fascitis (stiffness on the sole of the foot especially in the morning)
Wearing high heeled shoes (could be a heeled trainer too)
Arthritis (which causes inflammation of the joints)
(these are just examples)
Achilles strains or tears
Overuse/training tension in the calves and/or Achilles tendon
Plantar fascitis (stiffness on the sole of the foot especially in the morning)
Wearing high heeled shoes (could be a heeled trainer too)
Arthritis (which causes inflammation of the joints)
(these are just examples)
To follow are 3 useful soft tissue exercises to try at home for ankle dorsiflexion.
 | ||
Foam Roll the Calf
|
 |
| Banded ankle dorsiflexion – use a resistance band or similar and tie around a table leg (or something similar). Place the band around the ankle joint, in the crease of the ankle (I feel lower than this picture shows) and bend into the front knee keeping the knee straight so you can see your big toe. |
We have two calf muscles and to stretch the deeper one (the soleus) the knee needs to bend, hence the bent knees in the exercises above.
Many of you will be more familiar with these 2 stretches and it is always good to do a mix of calf stretches:
1 - Standing, take one leg behind you to get a straight leg stretch (you can also lean into a wall for support to get a deeper stretch).
2- Standing on step, keep the ball of your foot on the step and allow one, or both ankles, to drop down off the step.
These exercises are focused on creating mobility in the ankle joint.
For any further advice and treatment please call or email.
Nicky Holbrook
Many of you will be more familiar with these 2 stretches and it is always good to do a mix of calf stretches:
1 - Standing, take one leg behind you to get a straight leg stretch (you can also lean into a wall for support to get a deeper stretch).
2- Standing on step, keep the ball of your foot on the step and allow one, or both ankles, to drop down off the step.
These exercises are focused on creating mobility in the ankle joint.
For any further advice and treatment please call or email.
Nicky Holbrook
Sports Massage & Remedial Therapist
September 2023
September 2023