Introduction
Having good ankle dorsiflexion is super important for runners and fitness lovers. It helps you run faster, jump higher, and reduce your risk for getting hurt. In this blog, we'll show you easy exercises, helpful tips, and how often to do them to make your ankles stronger and more flexible in under 10 minutes a day. These quick routines will help you move better and feel great during your workouts. Let's learn how to take care of your ankles and keep them in top shape!
What is Ankle Dorsiflexion and Why Does it Matter?
Ankle dorsiflexion is when you lift your toes up toward your shin. It’s the opposite of plantarflexion, which is pointing your toes away from your shin, like when you stand on your tiptoes.
Ankle dorsiflexion is important for running, squatting, jumping, and deadlifts (1-5). It helps you move properly and reduces the risk of injuries such as patellar tendinopathy (1,5), achilles tendinopathy (2), and plantar fasciitis (3). If you don’t have good dorsiflexion, you might move in ways that put extra stress on other joints, causing these pains and injuries. By improving your ankle dorsiflexion, you can move better and keep your lower extremites healthy and improve your performance.
How to Improve Your Ankle Dorsiflexion
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First, determine if you even need to! (~20s)
To determine if you need to improve your ankle dorsiflexion, you can perform a simple dorsiflexion wall test.
Stand facing a wall with your one foot in front of the other (tandem stance) and arms at 90 degrees pressing into the wall.
The front foot should be against the wall and the back foot directly behind the front foot.
Lift your back foot off the ground. If you can’t lift up your foot where about half of it is no longer touching the ground you may need to work on your dorsiflexion. Reference photos for visual!
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Half Kneeling Ankle Mobilization (~2-4 minutes)
Start in a half kneeling position with one knee on the ground and the other foot flat in front of you.
Lean forward, pushing your knee over your toes while keeping your heel on the ground.
Hold for a few seconds, then return to the starting position.
Repeat for a total of 2 minutes or 15 times each leg or leg that is lacking dorsiflexion.
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Standing Banded Ankle Mobilization(~2-4 minutes)*
Secure a resistance band around a sturdy object and loop it around your ankle.
Step forward to create tension in the band.
Put your foot on a bench or heightened surface
Bend your knee and push it over your toes while keeping your heel down.
Hold for a few seconds at the end range
Return to the starting position and repeat for 2 minutes or 15 times on each leg or leg that is lacking dorsiflexion.
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*Band is not required, but does provide a stronger mobilization
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Heel Raises, Standing and Seated (~2 min)
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Standing Heel Raises with or without extra height:
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Stand with your feet hip-width apart.
Slowly lift your heels off the ground and rise onto your toes.
Lower your heels back down.
Repeat 15-20 times.
Adding extra height will help further improve DF. This can be off a weight plate, step, or block of wood.
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Seated Heel Raises:
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Sit on a chair with your feet flat on the ground.
Lift your heels off the ground and rise onto your toes.
Lower your heels back down.
Repeat 15-20 times.
Use relatively heavy weight if available.
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By incorporating these exercises into your routine, you can effectively improve your ankle dorsiflexion and enhance your performance in various activities.
Check out our instagram video that diplays all of these exercises in motion!
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3 Tips and Reminders for Improving Ankle Dorsiflexion
Start Slowly and Ease into It
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When beginning exercises to improve ankle dorsiflexion, it’s important to ease into them gradually. Your ankles need time to adjust, and pushing too hard too soon can lead to injury.
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Consistency is Key
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The most important factor in improving ankle dorsiflexion is consistency. Make these exercises a regular part of your routine. Aim to perform them at least three to four times a week to see significant improvement.
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Listen to Your Body
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Pay attention to how your body responds to these exercises. If you experience pain (beyond normal muscle stretching discomfort), it might be a sign to reduce intensity or frequency.
Closing Points
Improving your ankle dorsiflexion in less than 10 minutes a day can help you run faster, jump higher, and avoid injuries. By doing these simple exercises regularly and following the tips, you’ll notice better ankle movement and less pain.
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If you need more help, Forward Physio is here for you. Our experts can create a plan just for you to keep your ankles strong and healthy. Contact us today to schedule a consultation and start feeling better!
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Thank you for reading and taking care of your ankles!
Dr. Nicholas Tanner
References:
Association of Ankle Dorsiflexion and Landing Forces in Jumping Athletes
Martinez, A. F., Scattone Silva, R., Paschoal, B. L. F., et al. (2022). Association of ankle dorsiflexion and landing forces in jumping athletes. Sports Health.
Limited ankle dorsiflexion increases the risk for mid-portion Achilles tendinopathy in infantry recruits: a prospective cohort study.
Rabin, A., Kozol, Z., & Finestone, A. S. (2014). Limited ankle dorsiflexion increases the risk for mid-portion Achilles tendinopathy in infantry recruits: a prospective cohort study. Journal of Foot and Ankle Research, 7(1), 48.
Role of Ankle Dorsiflexion in Sports Performance and Injury Risk: A Narrative Review
Almansoof, H. S., Nuhmani, S., Muaidi, Q. (2023). Role of ankle dorsiflexion in sports performance and injury risk: A narrative review. Electronic Journal of General Medicine.
The Effect of Reduced Ankle Dorsiflexion on Lower Extremity Mechanics During Landing: A Systematic Review
Mason-Mackay, A. R., Whatman, C., Reid, D. (2017). The effect of reduced ankle dorsiflexion on lower extremity mechanics during landing: A systematic review. Journal of Science and Medicine in Sport.
https://www.sciencedirect.com/science/article/pii/S1440244015001310
Reduced Ankle Dorsiflexion Range May Increase the Risk of Patellar Tendon Injury Among Volleyball Players
Malliaras, P., Cook, J. L., Kent, P. (2006). Reduced ankle dorsiflexion range may increase the risk of patellar tendon injury among volleyball players. Journal of Science and Medicine in Sport.
https://www.sciencedirect.com/science/article/pii/S1440244006000399
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