•Can I fix my limited Ankle Dorsiflexion?
It depends. If there is a structural/osseous anomaly involved with the talocrural joint, probably not. But with tight posterior leg soft-tissue or a joint restriction, probably.
Runners with decreased ankle DF increase their susceptibility to injury because if there is lack of motion here, compensation in motion occurs in that kinetic chain. For example, increased incidence of local injuries like plantar fasciosis, medial tibial stress syndrome and ankle sprains are due to increased ROM in the sub-talar joint, hyperpronation.
More proximally at the knee we see increased valgus collapse at the knee which can leave you susceptible to non-contact ACL injuries and patella-tracking injuries (PFPS). Even as far up as the hip: lack of ankle dorsiflexion doesn't allow full hip extension and a full stride during gait.
Anyone having difficulty with their IT-Band? Been attacking the GMed without progress? Look to the ankle.
Foam rolling and stretching can help but try some self-ankle mobilization as part of your dynamic warm-up. Going barefoot would allow proprioceptive feedback and maybe a little more motion.
Half-kneeling position and heel within 6" of knee, transfer your weight to the front foot, keeping that heel planted. Feel the stretch and return.
Adding a chop with Indian Clubs is great to incorporate a full body warm-up including self-cues out of knee valgus, avoiding the clubs. Step out further, 12" and feel a good posterior hip capsule stretch.💥
-posterior hip mobility✔️
With Indian Club chops:
-Posterior chain activation✔️
Let's decrease injuries and increase our miles :)•
•quick informal test: stand on two legs and hop onto one leg.
Can you control yourself❓What happens at your toes, foot and ankle❓
What happens at your knee, hip and back❓
-hip hike or drop❓
-lumbar spine flexion or extension❓
-arms flailing and wobbling all over the place❓
Based on that information gathered we can predict musculoskeletal injuries and give corrective exercises to prevent them.
For example, hyper pronation or excessive navicular drop at the foot is predictive of plantar fasciitis, MTSS and ACL injuries. Focus locally on strengthening the intrinsic foot muscles and work globally up the kinetic chain to strengthening core and pelvic stabilizers.
Why is this important❓ Doesn't running and cutting take place on one foot (among other movements)❓Shouldn't you be a one foot master❓• •Doing this test with eyes closed can give you even more information•
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