Your ankle influences foot position, links your foot to your body, and plays a key role in walking, running, squats and more. In short, ankle flexibility affects performance. Here’s a quick test for ankle flexibility to determine if you might benefit from more stretching.
Note: The information on this website and linked accounts is provided for education only and is not intended to replace the advice of a physician or an assessment by other wellness professionals.
Knee to Wall Test
Stand about 2 feet away from a wall, facing it. You can put your hands on the wall for balance. Move one foot forward, until your longest toe (big toe or second toe) is touching the wall. Bend the front knee and try to touch it to the wall.
Make sure that your toes are pointing straight towards the wall and you’re not collapsing inward at the arch of the foot as you come forward. Also, your knee should move straight over the foot and not veer in or out as you move it toward the wall.
If you are able to complete this first motion, try moving your foot back away from the wall and repeating the test. If you can keep the heel down with about four inches between the wall and your toes, you have normal range of motion in what’s called ankle dorsiflexion. Check to see if you have equal range of motion in both ankles.
If you’re tight, it helps to know how stretching can make you move better.
Why You Need Ankle Dorsiflexion
Ankle dorsiflexion occurs when you pull your toes up towards your shin. It also occurs when your body moves forward over a planted foot. In the photo below, the foot on the ground and the foot moving forward must both dorsiflex.
When you lift your foot and bring it forward in walking, running, or going up stairs, you activate the muscle on the front of the shin – the anterior tibialis – to dorsiflex and avoid dragging the toes.
If you put your hand on the front of your shin and pull your toes up, you’ll feel the anterior tibialis contract. This muscle contracts repeatedly as you walk or run to help the foot clear the ground.
Good strength in the anterior tibialis is important, but you also need flexibility in the calf muscles to let the anterior tibialis do its job.
People who have decreased ankle dorsiflexion will use compensatory strategies that can result in poor biomechanics. Some of those strategies include:
- Collapsing inward at the arch of the foot.
- An outwardly rotated foot (duck walking).
- Torsion at the knee and hip with outward movement to advance the leg forward.
- Excessive hip flexion to clear the foot.
- A variety of compensatory strategies with the trunk and upper body.
Sufficient range of motion in ankle dorsiflexion is also important to properly execute squats and lunges.
How to Increase Your Ankle Dorsiflexion
Ankle dorsiflexion is limited by tightness of the two main calf muscles – the deep soleus muscle and the more superficial gastrocnemius. While both cross the back of the ankle joint, only the gastrocnemius crosses the back of the knee joint as well. Many of our functional activities involve a slightly bent knee (soleus flexibility), but we also need ankle dorsiflexion with a straight knee (gastrocnemius and soleus flexibility).
The knee to wall test described above is an excellent way to stretch both muscles. Focus on the front leg for a soleus stretch. Then, focus on the rear leg for a combined gastrocnemius and soleus stretch.
Just One Piece of the Puzzle
Know that your ankle flexibility affects performance. Limited ankle dorsiflexion can negatively impact your workout form and cause foot, knee, or hip pain. However, it’s important to remember that this is just one piece of the puzzle. Maintaining adequate range of motion at all joints is essential for good functional movement.
Stay fit!
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