Why You Need To Flex Your Ankles

Why You Need To Flex Your Ankles!

Flexing your ankles maters.

When you do a squat for example, "flexing your feet up" activates the whole posterior muscle chain in a very active and efficient way. It will help you fire your calves, hamstrings, glutes and back on each repetition.

Here is how to get started on better ankle dorsiflexion 

-Self myofascial release on the foam roller: Roll up and down your calf and Achilles’ tendon for 1 minute. Focus on tender spots for 15-20 sec when you hit some.

-Plantar muscle release: use a PVC or wood stick or ball to roll your feet. Step on it one foot at a time. Roll as needed. 

-Wall knee flexions: start in narrow lunge position with your front toes about 1 inch from the wall and aim to make contact with the wall with your knee while keeping your front heel anchored to the floor. 

If your front heel comes up then move your foot forward a bit and adjust the distance between your toes and the wall. If it feels to easy, step back a little. Try to improve the distance over time. 

Aim for 3 to 5 reps each legs,  pause 3 sec on last rep, repeat 3 sets. 

- All glutes and hip extension movements:  jump squats, glute bridges, hamstrings curls and more.

- Calf and Tibialis raises

There are many other techniques available depending on what your weak areas are. Make sure to make deeper research to find what suits you best.

Use dorsiflexion as much as you can while training calisthenics such as squats and push ups or any isometric hold.

It goes without saying that you also need to work and practice the antagonist movement which is pointing your toes!

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Frequently Asked Questions

1. Why does flexing the ankles (dorsiflexion) matter in exercises like the squat? "Flexing your feet up" (dorsiflexion) activates the $\mathbf{whole}\mathbf{posterior}\mathbf{muscle}\mathbf{chain}$ in a very active and efficient way. This helps to $\mathbf{fire}\mathbf{your}\mathbf{calves},\mathbf{hamstrings},\mathbf{glutes},\mathbf{and}\mathbf{back}$ on each repetition.

2. What self-myofascial release techniques are recommended for improving ankle dorsiflexion? The recommended release techniques are:

• Foam Roller: Roll up and down your $\mathbf{calf}\mathbf{and}\mathbf{Achille}{\mathbf{s}}^{\prime }\mathbf{tendon}$ for 1 minute, focusing on tender spots for $15-20\mathbf{seconds}$.

• Plantar Muscle Release: Use a $\mathbf{PVC}\mathbf{or}\mathbf{wood}\mathbf{stick}\mathbf{or}\mathbf{ball}$ to $\mathbf{roll}\mathbf{your}\mathbf{feet}$ one at a time.

3. How is the "Wall Knee Flexion" exercise performed? Start in a $\mathbf{narrow}\mathbf{lunge}\mathbf{position}$ with your front toes about $1\mathbf{inch}\mathbf{from}\mathbf{the}\mathbf{wall}$. The goal is to $\mathbf{make}\mathbf{contact}\mathbf{with}\mathbf{the}\mathbf{wall}\mathbf{with}\mathbf{your}\mathbf{knee}$ while keeping your $\mathbf{front}\mathbf{heel}\mathbf{anchored}\mathbf{to}\mathbf{the}\mathbf{floor}$. You should adjust your foot distance if the heel lifts.

4. What is the recommended volume for the "Wall Knee Flexion" exercise? The recommended volume is $3\mathbf{to}5\mathbf{repetitions}\mathbf{per}\mathbf{leg}$, with a $3\mathbf{second}\mathbf{pause}\mathbf{on}\mathbf{the}\mathbf{last}\mathbf{rep}$, repeated for $3\mathbf{sets}$.

5. Which other movements are beneficial for improving ankle function? Other beneficial movements include $\mathbf{jump}\mathbf{squats}$, $\mathbf{glute}\mathbf{bridges}$, $\mathbf{hamstring}\mathbf{curls}$ (all glutes and hip extension movements), and $\mathbf{calf}\mathbf{and}\mathbf{Tibialis}\mathbf{raises}$.

6. Should the opposing ankle movement also be practiced? Yes, it goes without saying that you also need to $\mathbf{work}\mathbf{and}\mathbf{practice}\mathbf{the}\mathbf{antagonist}\mathbf{movement}$, which is $\mathbf{pointing}\mathbf{your}\mathbf{toes}$ (plantar flexion).