Ankle Dorsiflexion

 

This is a huge change in ankle range of motion. Dorsiflexion of the ankle is critical to most athletic movements including squatting, jumping, running, etc. This is a range of motion that is often overlooked and undervalued. When we look at ankle motion, the knee should be able to get at least 4-5 inches in front of the toes (with the heel down) without the knee caving in or out. If the ankle cannot make it through this motion, it will start to destabilize the joints above it. We commonly see knee, hip, and low back pain stemming only from ankle immobility. Especially with those of us who are constantly stuck in dress shoes, boots, high heels, or any other form of restrictive footwear that does not allow for proper motion of the ankle.

This is a good test for yourself – this should be an easy range for your ankle to make it through. If you cannot do it, then it is time to get the tissues around your ankle joint examined. For many people with this restriction, it is only a matter of time before other joints begin to compensate and become dysfunctional.

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