![]() Elevating the heel on a wedge will allow for the person to start in position that mimicks heel-strike in gait where the arch is higher and more weight is on the heel. I am a big fan of heels-elevated positions for this because it allows for the individual to start the movement in a relatively “negative” or backwards-facing shin angle. Be able to move from your heel to mid-foot. ![]() We can achieve this via positions that recruit the muscles that rotate the pelvis back, like so: This will help the individal learn how to sense the lateral border of their heel and the associated external rotation of the lower body, which sets up IR/pronation. If the pelvis is forward, bring them back and help them find their heels.In order to improve ankle mobility, there is a general progression I like to use: Exercises for Ankle Mobility & Dorsiflexion We are looking for at least 130 degrees, but even better if you can get your heel to your rear end. This test assesses how much tibial internal rotation you can achieve, which is essential for dorsiflexion and pronation. Can you feel your tripod and get your knee to the wall without feeling a pinch in your ankle or your heel coming off of the ground? Get your foot about a fist-length away from the wall. So how do we know if the foot can pronate? We can use two primary tests: It just means that their body is seeking a strategy to do via the path of least resistance. This also doesn’t mean that these people are “good” at pronating. That is why we stress doing exercises following stretches.But, just like anything else, if taken too far, this can actually limit our ability to create that “re-rise” or “spring” back up via the Windlass mechanism, as those bottom-side foot muscles will already be too stretched out. There is an old saying of “use it or lose it”, meaning if we don’t use the new range of motion, we will not maintain it. In conclusion, addressing these two main sources will help improve ankle dorsiflexion mobility.Īdditionally, after achieving more mobility we need to improve the ankle’s strength and control in this new available range. The other main limitation source is the ankle joint itself, which is composed of the talocrural, subtalar and the tibiofibular joint, and a capsule that surround each joint. Furthermore, if they are tight, they will limit your ability to dorsiflex, or point your ankle up. Their main movement is to point your toes or raise up onto your toes. The muscles that are going to limit ankle dorsiflexion are the calf muscles: mainly the gastrocnemius and soleus. Therefore, if one or both main structures are limited, mobility will be restricted. ![]() We are going to address two main sources that limit ankle mobility, which include muscle/tendon or the joint itself. In this article we will go over how we can improve ankle mobility. Assess if you’re at risk of injury by accessing our injury self-assessment tool! Furthermore, studies have shown that each time an athlete sprains their ankle, they lose range of motion, specifically dorsiflexion. As a result, this will decrease their risk for lower body injuries. Having adequate ankle mobility allows the athlete to improve their movement efficiency, landing mechanics, and shock absorption. Ankle mobility is huge for basketball players, especially with the large number of ankle sprains that occur each year.
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