Developing Speed For All Ages: Importance of a DorsiFlexed Foot
Video taken from the channel: Micheal Wellington
Forced Dorsiflexion Sign | Anterior Ankle Impingement
Video taken from the channel: Physiotutors
Ankle Dorsiflexion Assessment & Mobilization
Video taken from the channel: Physiotutors
Ankle Dorsiflexion Routine (Fix Tight Ankles)
Video taken from the channel: Tom Merrick
ROM Measurement Procedures: Ankle Dorsiflexion and Plantar Flexion
Video taken from the channel: Centers for Disease Control and Prevention (CDC)
Foot Dorsiflexion Plantarflexion
Video taken from the channel: BlueLink: University of Michigan Anatomy
Inversion and Eversion | Plantarflexion and Dorsiflexion of the Foot
Video taken from the channel: JJ Medicine
dor·si·flex·ion. ( dōr’si-flek’shŭn) Turning upward of the foot or toes or of the hand or fingers. Medical Dictionary for the Health Professions and Nursing © Farlex 2012.Dorsiflexion is the backward bending and contracting of your hand or foot.
This is the extension of your foot at the ankle and your hand at the wrist.noun. med the bending back of a part, esp the hand or foot or their digits. Collins English Dictionary Complete & Unabridged 2012 Digital Edition © William Collins Sons & Co.
Ltd. 1979, 1986 ©.Dorsiflexion is the process of lifting the foot or the hand in a direction that draws the fingers or toes closer to the body. Physical movement of this type can also include bending the ankle in a fashion that decreases the natural alignment of the foot in relation to the lower leg.
Dorsiflexion is the movement of the foot up to your shin. Runners need proper dorsiflexion to avoid injury, increase speed, and move with great efficiency.Dorsiflexion is the action of raising the foot upwards towards the shin. It means the flexion of the foot in the dorsal, or upward, direction. People use dorsiflexion when they walk.
During the.Medical definition of dorsiflexion: flexion in a dorsal direction; especially: flexion of the foot in an upward direction.Dorsiflexion is a term used to describe a specific movement of the foot/ankle and hand/wrist (and also of the toes and fingers). The word dorsiflexion comes from the words dorsal and flexion.
The act of bringing your toes upwards towards your shin is called ankle dorsiflexion. It is important in many day to day tasks such as walking and squatting and happens to be a common dysfunction in the clinical world. Ankle dorsiflexion can be limited for many.Dorsiflexion is the movement at the ankle joint where the toes are brought closer to the shin, curling upwards, and decreasing the angle between the.Dorsiflexion is the process of lifting the foot or the hand in a direction that draws the fingers or toes closer to the body.
Physical movement of this type can also include bending the ankle in a fashion that decreases the natural alignment of the foot in relation to the lower leg. Dorsiflexion can refer.Dorsiflexion is the backward bending and contracting of your hand or foot. This is the extension of your foot at the ankle and your hand at the wrist.
Dorsiflexion occurs in your ankle when you draw your toes back toward your shins. You contract the shinbones and flex the ankle joint when you dorsiflex your foot.Ankle dorsiflexion is a movement whereby the angle between the top of the foot and the shin decreases. A practical example of this would be the knee bending and moving forward over your toes if you were stood with your foot flat on the floor. Ankle dorsiflexion is vital during everyday functional movements and the gait cycle (walking/running).
Dorsiflexion and plantar flexion refer to extension or flexion of the foot at the ankle. These terms refer to flexion in direction of the “back” of the foot, which is the upper surface of the foot when standing, and flexion in direction of the sole of the foot.Dorsiflexion refers to the flexion of the foot in the upward direction.
It is the backward bending and contracting of the foot. In the foot, the ankle joint is involved in the dorsiflexion. The drawing of the toes toward the shins makes the position of the dorsiflexion.
List of related literature:
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| from Encyclopedia of Sports Medicine |
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| from Fundamentals of the Physical Therapy Examination |
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| from Fundamental Orthopedic Management for the Physical Therapist AssistantE-Book |
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| from Radiography Essentials for Limited Practice E-Book |
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| from Merriman’s Assessment of the Lower Limb E-Book |
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| from Medical Terminology for Health Professions (Book Only) |
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| from Pedretti’s Occupational Therapy E-Book: Practice Skills for Physical Dysfunction |
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| from McGlamry’s Comprehensive Textbook of Foot and Ankle Surgery |
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| from Kinesiology E-Book: The Skeletal System and Muscle Function |
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| from Biomechanics of Sport and Exercise |
89 comments
Sir according to you both Sprint and long distance running (800 -1500)somehow depend upon heredity?
I’ve googled a LOT of videos on ankle dorsiflexion / squat stretches and this is by far the best. Excellent work Mr Merrick. Great explanation, exercises that make sense, excellent footage and a host who’s wearing a microphone! A+ Love your work.
How to keep your knee in line with your foot? I have a strong internal knee rotation when I go into the dorsi flexion position, a little bit more on my right side, the weaker side.
I got cramps in my ankle after this, am i doing it wrong? Btw i have never stretched before.
Gracias a ti pude entender eversion y inversion
Saludos desde argentinaa!!����
Excellent, mate! After 1 session, my ankles feel warm and loose. I like it.
Would it be helpful to sit down on the floor, with legs outstretched (the “sit-up” position), and then bend the feet in the dorsiflexion position, and then gently bend forward to increase the stretch as much as possible?
I’m only her cuz i wanna do the asian squat but i need to get flexible ankles first
Could you do a banded ankle mobilization tutorial? I feel that I’ve gotten some good ROM but now running into that “pinching feeling.”
Sorry but how am I supposed to bounce properly? Which muscle should lead the movement? The hands? The backward foot? I’m confused I dont move like you do
I had an ankle fracture 7 months ago and my ankle mobility is not 100% there yet, but I saw immediate results in just one session thank you so much for this video!
exactly what I was looking for! you gained a new subscriber!
When I squat deep the front of my shins always cramps. Any tips?
For the longest time I’ve never been able to do a squat and I wasn’t sure why. I found out it’s because my dorsiflexion is terrible. I literally can’t bring my knee past my foot but I’m working on it now
Just show the exercise bro…we dont need so much knowledge……
What is cartilage proliferation? Your talar cartilage grows into the gutter?
Hi. Could you give a rough idea as to how much progress you can realistically make for ankle dorsiflexion for a person with very poor ankle mobility at the moment? And a timeline please:)
My left wont really dorsi flex at all. Atleast compared to the right. Its so little
how do i sprint like that. I mean it seems difficult to sprint with a dorsiflexed foot
I want this more than anything. I know what I am doing for the next month:D
2:43 There’s no point in doing it in 3 different positions you will stretch the exactly same muscles. This is because the calf is undependent of the hips rotation
It may be 80% genetic… but the rest is up to you. Beat your best self first.. then worry about the other guy.
Hey Tom, I tried the dosiflexion 50 pumps exercise, I feel more pressure on my thigh than on my ankle, am I doing it right?
It seems that while you work on the dorsiflexion, you stretch your hamstring at the same time. Is that an issue? is it a sign that I am doing something wrong?
Hi, just wanted to say I have been trying these techniques for several days now and already feel a difference in my range of motion resulting in a lot less pain while running and although my squat still sucks, I feel like my heels are settling a bit lower every time I am in the full squat position, so thank you very much, really appreciate your advice for something that I have pretty much ignored for a long time as something I have just had to live with.
Can i do this routine 3 times a day? really fucked up ankles so i need some exp booster
I came here to get help out with doing pistol squats. Trying this out now.
Hi on your lecture 3 lesson 1 on developing speed for all ages you said “because your foot is getting under your hip it’s slowing them down” can you please explain that a bit more. And how can I improve my dorsiflexion? And how can I improve my speed?
Will this routine work even if you dont the have the physique of a half full bag of milk?
im so glad i found your channel i just spent the entirety of this video with a lacrosse ball under my calf… boy did i need it lol. Hoping to improve my mobility for surfing:) thanks!
my ankle are so stiff i can’t get past 90° with knee in the last exercice so i have nothing to bounce thowards ����
I am so stiff in my ankles, and I am only 21 years old lol. I tried the knee to wall test, and my dad at age 55+ comes almost twice the length:O
Very useful advice, but why oh why accompanied by the annoying audio track? I guess that this is THE THING of ‘today’. Cramming as much digital material into a video clip as possible, in the hope that it might just enrich the vlog (which it does not).
Hello guys! Good video as always. However, in this scenario, if you want to promote DF, you would glide the Talus posterioly and not the Tibia. The Tibia is fixed while you glide the Talus in opposite direction. Right?! Or, are you showing the posterior translation of the Tibia due to a restrictive Dorsiflexion? I would like you guys to clarify it, please!
Thank you so much for your videos!!!
So pointing my feet may be causing my feet to point outward and make me slower?
https://www.youtube.com/watch?v=I_0BEA54Yio&list=PLj4AKvu5kBQKcHeL-Z-aeblF4cfZ40S6k&index=9&t=0s
My coach told me to have my foot in planter flexion when under my butt and in dorsi flexion when my knees are high, so I focused on that and now I have tendinite in my achilles tendon…
He also said that I don’t exploit my strides and that I should run with my feet not my legs..( it is true that I focus mainly on bringing my knees high and forget to push with my feet)
Wicket drills should help me right? I should stretch more too
Do you have any tips? Thanks
What movements do you recommend for ankle and wrist strength? After all both are essential when it comes to many body weight moves, thanks!
I love these videos! I started my mobility journey yesterday! Any suggestions for loosening up the tightness on the bottom of the foot? I hurt my big toe and pushing off has been difficult.
Have u ever done shaolin kung fu cuz these are the shoes we have when we do?
First, glad I found you channel.
You seem like a really knowledgeable person.
As one whose overall flexibility is awful, my squats suffer quite abit due to my ankle ROM.
Tried your drills but encountered a potential issue.
While doing the bounching stretch, the area above my quads, along the line of my hips tire quite fast. is it because I’m not used to that position? And also, how do you initiate the bounce? Your legs? Hands? Thanks in advance and keep up your content!
i might have this. i get pain on the front of my ankle when i put weight on it a certain way. going to the doctor:P
Hey, Tom. Do those deep lunge bounces stretch achiles tendon more than the muscle attached to it? If so, how safe is it then?
Do you know some exercises that can improve your dorsiflex foot during sprint? I try to improve this and i think about doing dorsiflex foots during training but when i make strides on full speed my foots arent’t dorsiflex enough. How improve that?
Just found this; a focused, sensible tutorial and workout routine for exactly my problem. Thank you.
Hey Tom, did you have problems with your dorsiflexion earlier? I mean, your ankle mobility is amazing in my opinion.
I got dented in cartilage on my left ankle but it still have dorsie. Just as good as my right. Buuut once I put my foot behind me it loses is
I’ve seen some videos of ankle tendon snapping. Will these prevent it?
Thanks Tom,
I have a tight ankle, but it doesn’t feel overly tight in the Calf/Achilles. It’s feels more restricted at the front of the ankle, I think it’s something to do with the joint (Talus bone?) Any recommendations for this?
This is the first routine that have actually helped me. Thank you very much, friend!
Hey Tom! Does it matter whether I have straight or slightly bent legs when I do the stretching? Love your videos man!
I have lost some of my mobility on my right ankle due to a bad sprained ankle:(
do you think I can ever get the same range of movements back?
You use a lot as the same techniques as a lot of other people, but the simplicity and delivery of your videos are second to none. Keep up the good work mate.
Do u have to let go of it everytime your about to hit the ground or will it just…happen
Big fan of your work Tom keep up the great work. I’ve been using a lot of your exercises with my clients.
Hello there Tom, great video I love your tutorials but I cant do the last exercise, like my dorsiflexion is 0% whatever I do I cant feel any stretch on my achilles. Even when i do the lunge my knee cant get to my toes without my heal lifting. Can you recommend an exercise to progress with. Btw I have been doing the head to toe stretches for a week now feels great but it doesn’t seem that my ankles are getting flexible. Thanks
Is there some one that has fixed the ankle tightness with these exercises? I see no progress by me.
Hey Tom! Can you do a bodyweight squat progression video? Kind of ties in with this video too.
Perfect timing! I was thinking doing some squats over the weekend my ankles come off the floor. So I’ll be adding these in. Tom, you should also get an Amazon Affiliate link or something for those shoes, I’ve ordered some over weekend and someone on every video asks about them, then pop it in the description.
What a coincidence, I just made a post on r/flexibility asking for ankle stretches. Thanks a lot, gonna try this in order to improve my squat
Cheers Tom, gonna give these a bash tomorrow. Ps those cold showers really suck!
Hey Tom.. I think there is a mistake at the end of your video. There is no previous video to be clicked:)
I broke my ankle and injury was pretty bad it was the same as Gordon Haywards (go on yt and type gordon hayward injury) and its been 8 months since it and my ankle is still limited!! One workout and i can already see improvement! Definitely the best workout on yt by far!
That last exercise was soo good. Right now im doing the bounces but im initiating the bounce with the calf muscle, so basically liftting a little bit and dropping. That works the best for getting rid of my impingement it seems. I have been experimenting A LOT with gaining ankle mobility. Standing in stairways eccentrics, squat locomotion patterns, bottom of pistol bouncing, normal static stretches, squatting and more, but this one is clearly the best.
The standing dorsiflexion stretches just havent cut it for me. They have usually been too intense. They also caused some knee problems for me since i very slightly pull out of alignment or something, they just havent felt natural for me. On the contrary this stretch being on the forefoot and in a split squat position just creates a very natural good aligment for my knee and ankle. I can vary the intensity perfectly, and switch between static and dynamic. Feel some great gains immediatly and my ankles are stubborn as fuck to almost all stretches. Hopefully this will break through my ankle mobility plateau, and if so I’ll kiss your virtual feet.
I could write a lot more about this subject, but imma keep it (relatively) short so ill stop here.
Im confused. Isnt this contrary to the convex concave rule? If the talus is convex, should it be mobilized in the opposite direction to the arthrokinematic movement. So if talus moves anterior during dorsiflexion it should be mobilized posteriorly? Thanks. Big fan of physiotutors!
Is this helpfull if you have tense calfs after a soft tissue injury in the soleus muscle. I cant lift My heel Up fully which prevents me from walking.
Thanks for the video! What about routine for the other way? Plantar flexion?
this is the only reason i can do a pistol squat. i have the strength, and can easily do it wearing shoes, but barefoot i just fall down since i can lean my knee forward far enough
The position where you put your thumb in the test would be really painful for me.Any ideas?
Why just not admit to the truth: We know from experience that dorsiflexion works, but not sure why!
Amazing explanation with the best angle ever! Thank you so much!
I don’t have enough dorsiflexion so is this what makes slow down if you don’t have enough huh
i have been playing soccer since i was 7 still do and i always run with my toes down, but i also have always been the fastest one. But now i am dealing with knee injuries… for a while now. Could this be the reason?
Do you need to constantly dorsiflex your foot while running a 5km?
I just did a dorsi flexion test. My right foot is way more flexible then my left. While doing my left i feel som pain but i think its good pain.
Can this be used for stroke related issues relating to the ankle?
This helps with doing squats? coz that’s where my ankles tend to tighten up and my upper body leans foward
I always had that naturally but since a few days I’m having such a pain in my feet and my dorsi flex feels like it’s not existing I’m 14:/
How can I maintain tall forward hips?? My hips always too far behind…
(Sorry for terrible English…I’m from Japan…)
Does this help strengthen the ankle or does it just help with mobility?
Such a great explanation, very direct. Also your legs are gorgeous, I wish we could see your face as well, because even the voice is pleasant.
Sir in your life you the face the moment when you not get desire results which you want then you how overcome?
Yes!Just what I needed!I struggle doing pistol squats with my left foot.Thanks you! Tom Merrick:)
Great video man! Could this be included in my mobility routine?
Thanks for the simple n quick video without any unnecessary rubbish as in other videos
Can we perform this test on partiality recovered foot drop patients? Like dorsiflexors having grade 3 or 3+ muscle power?
Does dorsiflexion keep you in a straight line while sprinting?
I have anterior ankle impingement with cartilage damage. It only hurts when put into extreme dorsiflexion. Uneven ground when running, things like that. I had surgery to clean it up but they said essentially there’s no cure for the pain. Is there any kind of brace I can wear or anything to prevent this when running? Other than normal ankle braces
ankle motion is cyclical as well as legs so dorsiflexion occur naturally if you intensionally dorsiflex you are limiting your max velocity