Are you looking for a way to improve your running performance? If so, you might want to consider looking into improving your ankle dorsiflexion. Ankle dorsiflexion is an important component of running that can help you run faster, stronger, and more efficiently.

What is Ankle Dorsiflexion?

Ankle dorsiflexion is the name for the movement of your toes up towards your shin. When you dorsiflex your ankle, you are bending your ankle joint so that your toes move closer to your shin. This movement is important for running because it helps you to propel forward and helps you to generate power with each step.

What Causes Poor Dorsiflexion?

One of the main causes of poor dorsiflexion is tightness of the calf muscles- primarily the gastrocnemius and the soleus. A history of injury to your foot or ankle (i.e an ankle sprain) may also result in poor flexibility.

How to Test Dorsiflexion:

• Half kneel dorsiflexion test:

  • Begin in half kneel with the toes 5" away from the wall. The other knee should be resting on a pad.

  • Try to bring your knee over your toes and touch your knee cap to the wall with the heel remaining on the ground

  • The heel is required to remain in contact with the floor at all times. If your heel comes off, then move toes to 4” mark and retest.

Benefits of Improving Ankle Dorsiflexion

Improving your ankle dorsiflexion can have a number of benefits for you as a runner:

• Faster Speed: For starters, it can help you to run more efficiently and with more power. By increasing the range of motion in your ankle joint, you can generate more power with each stride and use less energy to move forward. This can help you to run faster and further without as much fatigue.

• Injury Prevention: Improving your ankle dorsiflexion can also help to reduce your risk of injury. By increasing the range of motion in your ankle joint, you can ensure that your feet are better able to adapt to the terrain and absorb the impact of each stride. This can help to reduce the risk of strain or injury to your feet, ankles, and legs.

Exercises for Improving Ankle Dorsiflexion

There are a number of different exercises that you can do to improve your ankle dorsiflexion. Some of the most common exercises include:

• Standing Calf Stretch: Stand facing a wall or a sturdy object and place your hands on it at shoulder height. Step back with one foot, keeping the heel on the ground and the toes pointing straight ahead. Slowly bend the knee of your front leg while keeping the back leg straight and the heel on the ground. Hold the stretch for 30 seconds, then switch legs and repeat.

• Seated Calf Stretch: Sit on the floor with your legs straight out in front of you. Loop a towel or resistance band around the ball of one foot and gently pull the foot towards you until you feel a stretch in the calf. Hold the stretch for 30 seconds, then switch legs and repeat.

• Downward Dog Pose: Start on your hands and knees, with your wrists under your shoulders and your knees under your hips. Lift your hips up and back, straightening your arms and legs to form an inverted V shape. Press your heels towards the floor and hold for 30 seconds.

• Foam Rolling: Sit on the floor with your legs straight out in front of you and place a foam roller under your calves. Roll back and forth from your ankles to just below your knees, pausing on any tight spots for 10-15 seconds.