Using a small step stool, put the band around the top of front ankle.Anchor your band to a heavy object at floor level (a heavy couch, or the bottom of a post or just use your foot) work well.For this exercise, it works best if you have a small step stool or a slight platform. The band will pull down and back, on a 45(ish) degree angle. Putting Tension on Your Talus Using a Band Pull backwards on the band, the band will pull your Tibia forwards. Drop down into a lunge position with your back knee on the ground and your front foot in Dorsiflexion.Place the band above your Tibia, above your ankle joint on your front leg.Secure a band to a heavy object like a squat rack or a post.The idea with this exercise to put tension on your Tibia to help pull it forward. Putting Tension on Your Tibia Using a Band The goal is to create force in the correct direction. It’s a lot easier to perform these exercises with an anchored pull up band but if you don’t have one handy you can manipulate your Talus with your hands. Fix: Ankle Mobilization Exercises Using a Band or Your Hands While doing this test if you’re feeling a pinching sensation at the top of your foot where you Tibia and Talus meet it’s likely that your Talus and Tibia aren’t sliding correctly. ![]() Issue Joint Mobility: The Tibia and Talus Bones Aren’t Sliding Correctly Creating an Impingement Other factors can be at play as well, such as injuries, bone spurs or inflammation but generally, on a healthy individual we should be able to increase ankle mobility by either working on joint mobility or with the tissue. Typically it falls into one of two camps joint mobility or soft tissue issues. Lets take a look at the common reasons why we might be lacking Dorsiflexion. What Causes Restricted Dorsiflexion and How Can We Improve the Range of Motion? If you start doing overhead or pistol squats you’re going to need a lot more to get into the correct position. The deeper the squat, the more important Dorsiflexion is and if you want to be able to do pistol squats you’re going to need a lot of mobility.īasically, if you do any kind of squatting you’re going to need a minimum level of Dorsiflexion. Achieving 5″ on the tape measurer ankle test is a pretty good base line to determine if we can perform deep squats adequately. When we squat, at the bottom of the movement we bring our knees forward. What Is Dorsiflexion And Why Is It So Important?ĭorsiflexion is our ability to bring our tibia forwards. My ankle that I injured and am rehabbing can get about 5.5″ before I start to feel it “pinch”. However, if you can’t manage 4″ you have very restricted mobility that needs to be addressed.Īs a way of an example, my healthy ankle can reach up to 7″. There is no firm standard as far as what constitutes adequate Dorsiflexion flexion.
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