What is ankle dorsiflexion?
It is the front-to-back (sagittal) plane of movement, which is critical for running, walking, squatting, skiing, climbing and more.
Having limited ankle dorsiflexion (less than 10-15 degrees in one or both ankles) can show up as an early lift of the heel when walking uphill, or squatting. It can also result in difficulty going straight down steps without making subtle compensations, such as overpronating the foot, to make up for the lack of hinging at the ankle joint.
These subtle compensations lead to local foot and ankle problems like hammer toes, bunions, tendonitis, plantar fasciitis, fallen arches and chronic ankle sprains. Eventually, a person might change how they walk and perform daily activities causing potential upstream pain complaints at the knees, hips, and spine.
Why do some people have limited ankle dorsiflexion?
Limited ankle flexion occurs following ankle sprains and ankle injuries that require an ankle boot, cast or splint. Ankle dorsiflexion loss can also occur with tight calf muscles, stiff ankle joints, toe-walking and many other conditions.
An ankle injury can impede dorsiflexion long after the injury heals.
Is a stiff ankle limiting your ability to move freely? Take the knee to wall test
Who Can Benefit from Ankle Flex
Ankle Flex is a helpful tool for addressing common foot and ankle conditions including:
- Limited ankle range of motion
- Ankle stiffness
- Calf muscle tension
- Achilles tendon tightness
- Hammer toes
- Bunions
- Plantar fasciitis
- Plantar fascia tension
- Toe Walking
Who Should Not Use Ankle Flex
If you believe that you have an injury such as a sprain, bruising, broken or fractured bones, or acute injury to muscles, tendons, ligaments or nerves, or you have had an ankle joint fusion or replacement, do not use Ankle Flex, as it is not designed or intended to treat those injuries or conditions.
Warning: We make no representations, guarantees or warranties that the information or exercises associated with Ankle Flex are appropriate for you or will result in improvement of your medical condition or function. The information herein is not medical advice or physical therapy. This product is intended to provide a gentle stretch that may help increase mobility and function for a specific area of the body. It is not intended to be a substitute for obtaining a medical diagnosis or medical or physical therapy advice from a qualified, licensed provider. You should seek medical advice from a qualified physician or physical therapist before trying any of the exercises or suggestions in the videos on this website, particularly if your pain is from a traumatic injury.