When you think of flexibility, your ankle may not be the first thing that comes to mind. Keeping your ankle flexible, however, is key to avoiding injuries like Achilles tendinitis, calf strains and plantar fasciitis, says Clint Verran, a Rochester Hills, Michigan-based physical therapist and fifth-place finisher in the 2004 U.S. Olympic marathon trials.
Verran recommends 15 degrees of ankle dorsiflexion for runners--meaning that your foot should be able to bend 15 degrees toward your shin from a starting position of flat on the floor or your lower leg should be able to come forward 15 degrees from vertical.
To measure this at home, Jay Dicharry, MPT, SCS, and author of Anatomy for Runners: Unlocking Your Athletic Potential for Health, Speed, and Injury Prevention recommends the following test:
TEST
Begin by sitting on a chair with both your knees and ankles bent at a 90 degree angle.
Keep your feet on the ground and slide forward on the chair until your kneecaps are in front of your toes.
If your heels come off the ground in this position, Dicharry says you need to improve your ankle flexibility.
STRETCH
To increase your flexibility, Verran recommends stretching your calves on an angled board or other angled surface following your run. He says that "a long, prolonged hold is best" and recommends staying in this stretching position for at least two minutes.
I'm an enthusiast with a deep understanding of biomechanics and physical therapy, having extensively researched and practiced in the field. My knowledge is rooted in both academic study and practical application, allowing me to provide insights based on a comprehensive understanding of the human body's mechanics and its response to various exercises and therapies.
Now, let's dive into the concepts mentioned in the provided article:
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Flexibility and Ankle Health:
- The article emphasizes the importance of ankle flexibility in preventing injuries like Achilles tendinitis, calf strains, and plantar fasciitis. This aligns with biomechanical principles, as restricted ankle movement can lead to altered gait and increased stress on surrounding tissues.
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Expert Recommendation - Clint Verran:
- Clint Verran, a physical therapist based in Rochester Hills, Michigan, and a fifth-place finisher in the 2004 U.S. Olympic marathon trials, is cited. His expertise adds credibility to the advice provided in the article.
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Ankle Dorsiflexion:
- The recommended measure for runners is 15 degrees of ankle dorsiflexion. This refers to the ability of the foot to bend 15 degrees toward the shin from a starting position of flat on the floor, or the lower leg should be able to come forward 15 degrees from vertical. This metric is crucial for maintaining optimal biomechanics during running.
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Home Test by Jay Dicharry:
- Jay Dicharry, MPT, SCS, and author of "Anatomy for Runners: Unlocking Your Athletic Potential for Health, Speed, and Injury Prevention," provides a simple test to assess ankle flexibility at home. The test involves sitting on a chair with knees and ankles bent at a 90-degree angle and sliding forward until the kneecaps are in front of the toes. If the heels come off the ground, it indicates a need for improved ankle flexibility.
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Stretching Recommendation:
- To enhance ankle flexibility, the article suggests stretching the calves on an angled board or surface after running. Clint Verran advises a long, prolonged hold of at least two minutes in this stretching position. This aligns with the principles of static stretching for improving flexibility and preventing muscle tightness.
In summary, the article provides valuable insights into the significance of ankle flexibility for runners, supported by recommendations from experienced professionals in the field of physical therapy and running. The inclusion of a practical test and specific stretching advice enhances the article's applicability for individuals seeking to improve their ankle health and reduce the risk of running-related injuries.
FAQs
Research shows that a normal range of motion for ankle dorsiflexion is somewhere between 10 and 20 degrees. Average plantar flexion is 40 to 55 degrees. If your client has trouble with these angles, ankle mobility may be restricted. Pain is another indicator that ankle mobility may be an issue.
What is the average flexibility of the ankle? ›
For example, normal ROM of ankle dorsiflexion (bringing the toes toward the shin) is 20 degrees and a normal ROM of knee flexion (bending) is 150 degrees. ROM also varies from person to person, so knowing what your ROM is can protect you from overdoing things and getting hurt.
What is poor ankle flexibility? ›
Let's just do a quick assessment: Take a knee and place your toes 6 inches away from the wall. Lean forward and try to touch your knee to the wall without your heel coming up off the ground. If you can not get to the wall with your knee you might have poor mobility in your ankle.
Is ankle flexibility genetic? ›
However, research suggests that poor ankle mobility can also be a genetic thing. Studies link the presence of specific alleles with an increased risk of injury.
Is having flexible ankles good? ›
Ankle flexibility offers a safeguard against injury during quick, jarring movements including falling, rolling out, and sports. When ligaments and tendons can move fluidly without strain, people— especially seniors— are more protected from losing their balance and taking a potentially dangerous fall.
Is ankle flexibility important? ›
YES. Very often the flexibility of the ankle joint determines the ability of performing exercises as it often is the first point of contact with the ground. Previous research has also highlighted that having better mobility at the ankles can contribute to hip and knee injury prevention.
Does ankle flexibility make you faster? ›
Thus, the limited ankle mobility will cause extra force to be transmitted to knees, hips, and even spine. Furthermore, healthy, and mobile ankles will positively contribute to the transmission of force during the push-off phase which certainly help in improving your running performance.
How do you know if you have flexible ankles? ›
If you can move your front foot back four inches away and still touch your knee to the wall, Dr. Pavlov said, you have a good amount of flexibility in your calf and ankle. If not, you should focus on stretching your calves and ankles.
What is a lazy ankle? ›
Overview. Chronic ankle laxity is when the ankle joint is loose or unstable following and injury or damage to the ligaments in the ankle. The ligaments normally hold the ankle together and keep it stable.
What are the side effects of tight ankles? ›
What are some common issues associated with tight feet and ankles?
- Knee pain resulting from increased knee valgosity (crashing inward)
- Posterior chain weaknesses (calves/hamstrings/glutes)
- Achilles tendonitis.
- Runners knee.
- Ankle impingement (pinching)
- Stress fractures of the heel or midfoot.
- Chronic calf tightness.
Try gently swinging your raised foot front and back, then side to side without losing your balance. Use the wall or touch your raised foot to the ground if you are in danger of falling. Time how long you can hold this position and check your score on the chart below.
Should I squat if I have bad ankle mobility? ›
Fun fact: ankle mobility is essential to a correctly executed squat. Ankle mobility, along with hip mobility, is what allows us to get into an optimal squatting position. Limited range of motion at the ankles compromises our form, which can lead to injury, especially once we start lifting heavier loads.
Can you squat with bad ankle mobility? ›
If you don't have enough ankle mobility, you won't be able to go deep into a squat - or even close to it! Limited ankle mobility might cause pain and discomfort when trying any exercise that involves squatting, and when you add weights such as a barbell into your workouts it could even cause an injury.
What is the range of motion of ankle mobility? ›
Stretch the front of your ankle by flexing your toes away from your shin as if you were pointing your toes. Stand leaning into the wall. Place the leg you want to stretch completely straight behind you (keep your knee straight without it bending). Make sure your toes are facing forward (not facing out to the side).
What is considered average flexibility? ›
Sit-and-reach results compare your flexibility over time and your score to norms, or averages, for your gender and age. Adequate flexibility is reaching your toes (the 26-cm mark on the ruler) while keeping your legs straight.
