A thread on why you need dorsiflexion for more than just squatting

If you want to walk, run, or sprint well, you need the minimal 10 degrees of dorsiflexion for proper mechanics.

Dorsiflexion is maximized just before heel lift in gait/running.

If there isn’t enough...

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dorsiflexion present, Blackman et. al, 2009 found that it https://abs.twimg.com/emoji/v2/... draggable="false" alt="⬆️" title="Upwards arrow" aria-label="Emoji: Upwards arrow"> tension on the Achilles’ tendon, which eventually causes the foot arch to collapse and causes premature heel lift.

This can https://abs.twimg.com/emoji/v2/... draggable="false" alt="⬆️" title="Upwards arrow" aria-label="Emoji: Upwards arrow"> potential for injury as vertical forces associated with propulsion in gait are https://abs.twimg.com/emoji/v2/... draggable="false" alt="⬆️" title="Upwards arrow" aria-label="Emoji: Upwards arrow">.

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Hughes 1985, found that soldiers with limited ankle dorsiflexion were 4.6x more likely to develop metatarsal stress fractures.

Even if there is a slight limitation, the talus and tibia start to come together. Over time, repeated contact of these bones creates a build-up

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of bone (anterior angle impingement).

Have you ever felt a restriction in this area when working on ankle mobility? Well, this could definitely be a factor.

As more bone is piled up, the more easily impingement occurs. This pain can then be exasperated by tasks that https://abs.twimg.com/emoji/v2/... draggable="false" alt="⬆️" title="Upwards arrow" aria-label="Emoji: Upwards arrow">

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demand for ankle dorsiflexion.

So what do you do? I argue that in many cases we should find a shoe that helps us feel heel reference and also work on controlling our center of mass in the sagittal plane. It’s hard to take stress off of the Achilles &

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forefoot if we are constantly being put on our forefoot by something like a forward pelvic orientation. I find that this is often a driving factor in these problems.

But if enough bone has been piled up, you might need another intervention through a physical therapist.

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