Dive into the world of ankle dorsiflexion with us! This blog offers more than just insights—it provides practical assessment tools, essential exercises, and hands-on Motion Specific Release (MSR) treatment demonstrations. Ideal for both practitioners and those keen on understanding better mobility, we'll equip you with actionable strategies to enhance dorsiflexion and optimize movement. Get ready for a concise yet comprehensive guide to ankle health and therapy.
Article Index
Testing Dorsiflexion
When assessing dorsiflexion, we consider two factors: first, your ability to perform the action, and second, the difference between your right and left ankles.
This test is quite subtle, with changes being measured in small increments using a measuring tape. Before attempting the test, it's recommended that you watch an instructional video.
Here are the steps to perform the ankle dorsiflexion test:
Preparation:
Secure a measuring tape to the floor, ensuring the tape's end is perpendicular to the wall.
Execution:
Assume a kneeling position, placing the tip of your big toe approximately 12.5 cm (or 5 inches) away from the wall (roughly the width of one hand).
Lunge forward, attempting to touch the wall with your knee. Keep your heel grounded and drive straight forward over your second toe.
If you struggle to keep your heel on the floor, you may have dorsiflexion issues.
Touching the wall with your knee is generally considered a pass, as 12.5 cm or 5 inches falls within the normal range of motion for most individuals.
If you can't touch the wall at 12.5 cm (5 inches), move closer until you can, and note this adjusted distance.
Comparison:
Repeat the test with the other foot and compare the measurements.
Ankle Dorsiflexion Test Results:
If your dorsiflexion is limited, or there is a discrepancy of more than 2 cm between your ankles, this suggests a restriction or imbalance that needs to be addressed.
Exercises
Mobility/Flexibility Exercises
Calf Muscle Release - Lacrosse Ball & Foam Roller
The gastrocnemius with the soleus, your calf muscles are the main plantar flexors of the ankle joint. In addition, the calf muscles are also powerful flexors of the knee joint.
Exercise to Increasing Dorsi Flexion
Dorsi-flexion of the ankle is essential for a normal gait pattern. A decrease in dorsi-flexion causes excessive pronation of the foot, the knee to move in (knee valgus), and internal rotation of the the leg (femur).
Tibialis Anterior Release
The tibialis anterior is the strongest dorsiflexor of the foot. Dorsiflexion is critical to gait because this movement clears the foot off the ground during the swing phase of gait. It is also one of the primary structures involved in anterior shin splints.
When Treatment is Needed
If you find that exercise alone has not addressed your dorsi flexion issues, you may want to consider obtaining some manual therapy from a trained professional. The following two videos demonstrate techniques that we use to address both joint and soft tissue restrictions.
Caution: These videos are provided for demonstration purposes only. MSR protocols should only be performed by a trained and qualified medical practitioner.
4 Point Dorsi Flexion Protocol
In this video, we demonstrate some of the MSR protocols we use to release the dorsi flexors. Dorsiflexion is the movement at the ankle joint where the toes are brought closer to the shin. The muscles of the shins help your foot to clear the ground during the Swing Phase (concentric contraction) of your stride, and absorb much of the impact shock during running.
7 Point Ankle & Foot Mobilization
Improving joint mobility is critical if you are going to effectively address the body's full kinetic chain. In fact, we greatly reduce the effectiveness of any myofascial treatment if we don’t also address restrictions in joint mobility. The objective of joint mobilization is to reverse adverse physiological changes by promoting movement between capsular fibers.
Calf Muscle + Tom, Dick, and Harry Release - MSR:
In this video, we'll be discussing how to loosen up two different sets of muscles in your calf area: the superficial ones called gastrocnemius and soleus, as well as the deeper muscles known as Tom, Dick, and Harry.
Tom, Dick, and Harry are abbreviations for Tibialis posterior, Flexor digitorum longus, posterior tibial artery and tibial nerve, and Flexor hallucis longus. These muscles play an essential role in supporting your lower body's movement by maintaining the balance of your kinetic chain.
Your calf muscles are responsible for pointing your foot downward (plantar flexion), which helps you move forward when walking or running. Any restrictions in these muscles can negatively affect the efficiency of their opposing muscles, such as the shins, as well as your ankle and foot.
Conclusion
Navigating the world of ankle dorsiflexion can be intricate, but its importance in our daily movements and athletic pursuits is undeniable. From the nuanced tests to gauge flexibility to exercises ensuring optimal range, and recognizing when professional intervention is required, maintaining this essential mobility is paramount. Whether you're seeking to improve your walking stride, perfect your squat, or address imbalances, understanding and caring for your dorsiflexion is a step toward optimal musculoskeletal health. With the tools and knowledge shared in this blog, you're well-equipped to embark on this journey of enhanced ankle mobility.
DR. BRIAN ABELSON DC. - The Author
Dr. Abelson's approach in musculoskeletal health care reflects a deep commitment to evidence-based practices and continuous learning. In his work at Kinetic Health in Calgary, Alberta, he focuses on integrating the latest research with a compassionate understanding of each patient's unique needs. As the developer of the Motion Specific Release (MSR) Treatment Systems, he views his role as both a practitioner and an educator, dedicated to sharing knowledge and techniques that can benefit the wider healthcare community. His ongoing efforts in teaching and practice aim to contribute positively to the field of musculoskeletal health, with a constant emphasis on patient-centered care and the collective advancement of treatment methods.
Your Practice with Motion Specific Release (MSR)!
MSR, a cutting-edge treatment system, uniquely fuses varied therapeutic perspectives to resolve musculoskeletal conditions effectively.
Attend our courses to equip yourself with innovative soft-tissue and osseous techniques that seamlessly integrate into your clinical practice and empower your patients by relieving their pain and restoring function. Our curriculum marries medical science with creative therapeutic approaches and provides a comprehensive understanding of musculoskeletal diagnosis and treatment methods.
Our system offers a blend of orthopedic and neurological assessments, myofascial interventions, osseous manipulations, acupressure techniques, kinetic chain explorations, and functional exercise plans.
With MSR, your practice will flourish, achieve remarkable clinical outcomes, and see patient referrals skyrocket. Step into the future of treatment with MSR courses and membership!
References
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Fong, D. T., Hong, Y., Chan, L. K., Yung, P. S., & Chan, K. M. (2007). A systematic review on ankle injury and ankle sprain in sports. Sports Medicine, 37(1), 73-94.
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