Improving Ankle Dorsiflexion: How to Do It?
There are hundreds of variations of ankle mobility exercises on the internet, but while mobility training is an essential part of any training program, improving the range of motion (ROM) of a chronically restricted joint can be much more complex than doing a couple of stretches after training.
In the previous two articles, we discussed how limited ankle mobility can affect lower limb movement mechanics and explored various ankle dorsiflexion assessment methods. Now, it is time to design a training program for soccer players with ankle mobility restrictions.
In the book “Assessment and Treatment of Muscle Imbalance. The Janda Approach”, we find a very interesting classification of the musculature that tends to overactivation and the one that tends to weakness or inhibition. In the case of the ankle, the authors of this book state that the triceps surae muscles, especially the soleus, are prone to overactivation and stiffness, while other anterior lower leg muscles, such as the tibialis anterior, are prone to muscle weakness and inhibition. Authors such as Utku et al. (2018) have shown in their research the difference in the activation and inhibition patterns of the muscles of the triceps surae and the tibialis anterior. Their research showed stronger inhibition of the tibialis anterior compared to the triceps surae, which could be associated with specific neural control strategies of posture (Utku et al., 2018).
Image 1. Tibialis anterior resistance exercise
Image 2. Self-myofascial release with Foam Roller
More research is needed regarding the long-term effects of FR since the investigations’ results are very different due to the significant difference between protocols. In the review previously mentioned, most studies use the FR for 1.5 to 3 minutes, applying as much pressure as possible. The tempo of FR varies significantly across studies, making it very difficult to draw conclusions about it.
Another alternative to static stretching is dynamic stretching, which would be done in the same positions as static stretching but moving through the full ROM at a set pace.
The inclusion of this type of stretching of the lower limb muscles, including exercises for gastrocnemius and soleus (Image 3), has shown not only short-term improvements in ankle mobility but also improvements in performance compared to a protocol that did not include dynamic soleus stretches (Huang et al., 2022).
Image 3. Gastrocnemius (left) and soleus stretching (right)
The results of these investigations suggest that combining FR with dynamic stretching may be a viable way to acutely improve ankle mobility and sports performance (Little & Williams, 2006).
This approach may be used during warm-ups prior to high-intensity sessions or competitions, although further research is necessary to determine the best way to apply both interventions.
Ankle dorsiflexion can also be limited by the restriction of posterior talus gliding, which is an essential movement for proper ankle joint motion (Jeon et al., 2015). To address this limitation in intra-articular mobility, mobilization techniques involving manual traction or straps have been suggested to assist with the posterior gliding of the talus during ankle dorsiflexion.
Jeon et al. (2015) compared the effect on ankle mobility of performing static triceps surae stretching alone with performing the same stretches using a strap that assisted posterior talus glide. In this technique, the strap was placed around the anterior aspect of the talus of the front foot, which was placed on a 10º inclined board. The other part of the strap was placed around the rear foot, which was on the ground, applying force on the front foot in a posteroinferior direction (Image 4).
Image 4. Ankle self-stretching using a strap (Jeon et al., 2015)
From this position, the patient was asked to move the knee forward without pain or discomfort until stretching of the soleus of the front leg was felt.
This final position was held for 20 seconds. 15 repetitions were performed, with a 10-second rest between stretches. This intervention was performed 5 times a week for 3 weeks in both groups. The group that performed stretching with the assistance of a strap showed better results compared to those who only did stretching in terms of active and passive ankle dorsiflexion and flexion angle during a closed kinetic chain test.
Image 5. Manual talocrural mobilization (Kang et al., 2015)