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Lack of Ankle Mobility

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Pain for Runners

Limited Dorsiflexion: A Silent Culprit in Runner's Pain and Injury

Limited dorsiflexion, or restricted ankle mobility, is a common yet often overlooked issue among runners that can lead to ​pain and injuries.

Dorsiflexion refers to the movement where the foot is flexed upward towards the shin.

This motion is crucial for efficient running mechanics and overall lower limb function.

When dorsiflexion is limited, it can set off a chain reaction of biomechanical compensations, ultimately leading to various ​injuries.

The Importance of Dorsiflexion in Running

Proper dorsiflexion allows for adequate foot strike, which is essential for shock absorption and propulsion during running. ​When this range of motion is restricted, the body compensates by altering the mechanics of the foot, ankle, and even ​higher up the kinetic chain, affecting the knees, hips, and lower back.

These compensatory patterns can increase the risk of injuries such as shin splints, Achilles tendinopathy, plantar fasciitis, ​and patellofemoral pain syndrome (runner's knee)​.

Causes of Limited Dorsiflexion

Several factors can contribute to limited dorsiflexion:

1. Tight Calf Muscles: The gastrocnemius and soleus muscles can restrict ankle movement when they are tight.
   
2. Joint Restrictions: Ankle joint capsule tightness or previous injuries like ankle sprains can limit mobility.
   
3. Scar Tissue and Adhesions: These can form around the ankle joint following injuries, further restricting movement.
   
4. Weak Anterior Tibialis: This muscle, located at the front of the shin, is responsible for lifting the foot during dorsiflexion. ​Weakness in this muscle can limit the range of motion​
   

Impact on Running Mechanics

Without adequate dorsiflexion, runners are likely to land with a flatter foot or on their toes, leading to improper force ​distribution. This inefficiency not only reduces running performance but also increases the risk of overuse injuries.

For example, a lack of dorsiflexion can cause the heel to lift prematurely during the stance phase of running, putting extra ​stress on the Achilles tendon and the plantar fascia.

This can lead to conditions such as Achilles tendinopathy and plantar fasciitis​.

Addressing Limited Dorsiflexion

To mitigate the risks associated with limited dorsiflexion, runners should incorporate specific ​stretches and exercises into their routine:

1. Calf Stretches: Regularly stretching the gastrocnemius and soleus muscles can help improve ​flexibility.
   
2. Ankle Mobilizations: Techniques such as joint mobilization and self-massage using foam rollers ​or massage balls can help release tight joint capsules and improve range of motion.
   
3. Strengthening Exercises: Strengthening the anterior tibialis through exercises like resisted ​dorsiflexion can enhance mobility and stability​
   

Conclusion

Limited dorsiflexion is a hidden yet significant factor in running-related injuries.

By understanding its impact and addressing the underlying causes, runners can improve their biomechanics, reduce injury ​risk, and enhance their overall performance.

Regular assessment and targeted interventions are key to maintaining optimal dorsiflexion and achieving long-term ​running success.

For more detailed guidance on improving ankle dorsiflexion and preventing running injuries, talk to us at The Fitzroy ​Chiropractor.

Illustration of ankle: Case courtesy of Gray's Illustrations, Radiopaedia.org, rID: 36320

Disclaimer: This blog post is for informational purposes only and should not be construed as medical advice. Consult with a qualified healthcare professional for personalized diagnosis and treatment