5 Essential Exercises That Improve Ankle Mobility
- Dr. Brian Abelson
- Jul 3, 2024
- 6 min read
Updated: Aug 7, 2024
Explore the world of ankle dorsiflexion with us! This blog offers practical assessment tools, essential exercises, and hands-on Motion Specific Release (MSR) treatment demonstrations. Perfect for anyone interested in improving mobility, we provide actionable strategies to enhance dorsiflexion and optimize movement. Prepare for a concise yet comprehensive guide to ankle health and therapy.
Article Index
Testing Dorsiflexion
When assessing dorsiflexion, we consider two factors: your ability to perform the movement and the difference between your right and left ankles.
This test is subtle, measuring changes in small increments using a measuring tape. It's recommended to watch an instructional video before attempting the test.
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:
Kneel down, 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 while keeping your heel grounded and driving 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.
Ankle Mobility 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.
Ankle Mobility Treatments
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.
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.
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 Procedures:
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.
Conclusion
Improving ankle dorsiflexion is essential for maintaining optimal mobility and overall foot health. Through this blog, we've provided practical assessment tools, essential exercises, and hands-on Motion Specific Release (MSR) treatment demonstrations to help you enhance your dorsiflexion. Whether you're a practitioner or someone keen on improving your mobility, these actionable strategies are designed to help you achieve better movement and reduce discomfort.
By assessing your dorsiflexion, engaging in targeted exercises, and seeking treatment when necessary, you can address restrictions and imbalances effectively. Remember, improving joint mobility and muscle flexibility plays a crucial role in maintaining a healthy kinetic chain, which is vital for a normal gait pattern and overall physical function.
References
Riddle DL, Pulisic M, Pidcoe P, Johnson RE. Risk factors for plantar fasciitis: a matched case-control study. J Bone Joint Surg Am. 2003;85(5):872–877.
Witvrouw E, Lysens R, Bellemans J, Cambier D, Vanderstraeten G. Intrinsic risk factors for the development of anterior knee pain in an athletic population. Am J Sports Med. 2000;28(4):480–489.
Rabin A, Kozol Z. Weightbearing and nonweightbearing ankle dorsiflexion range of motion: are we measuring the same thing? J Am Podiatr Med Assoc. 2012;102(5):406–411.
Konor MM, Morton S, Eckerson JM, Grindstaff TL. Reliability of three measures of ankle dorsiflexion range of motion. Int J Sports Phys Ther. 2012;7(3):279–287.
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.
Fredericson, M., & Misra, A. K. (2007). Epidemiology and aetiology of marathon running injuries. Sports Medicine, 37(4-5), 437-439.
Riemann, B. L., & Lephart, S. M. (2002). The sensorimotor system, part II: the role of proprioception in motor control and functional joint stability. Journal of athletic training, 37(1), 80-84.
Wilkerson, R. D., & Mason, M. A. (2002). Principles of rehabilitation for the sports medicine clinician. Sports Medicine, 32(8), 483-492.
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DR. BRIAN ABELSON, DC. - The Author
With over 30 years of clinical practice and experience in treating over 25,000 patients with a success rate of over 90%, Dr. Abelson created the powerful and effective Motion Specific Release (MSR) Treatment Systems.
As an internationally best-selling author, he aims to educate and share techniques to benefit the broader healthcare community.
A perpetual student himself, Dr. Abelson continually integrates leading-edge techniques into the MSR programs, with a strong emphasis on multidisciplinary care. His work constantly emphasizes patient-centred care and advancing treatment methods. His practice, Kinetic Health, is located in Calgary, Alberta, Canada.
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