Ankle Movement for Balance

The ability to move your ankle in its full range is essential for good balance.   

Dorsiflexion is flexion of the foot in an upward direction.   When our ankles cannot dorsiflex, the muscles of our hips and legs do not strengthen appropriately when we move.     Our legs and feet support our body weight and get us to where we need to go and since we want the most bang for our exercising buck,  making sure our ankle dorsiflex should be a top priority. 

Test your dorsiflexion:

Place your right leg on a chair seat (hold on to the wall or a dowel so balance is not an issue).  Slide the right knee over the 2nd toe of your right foot.  See how far your knee will travel without letting your right heel lift.   If this causes any pain on your right knee stop or try to put less weight into the right leg for the pain to go away.   You will likely feel a stretch through the back of your ankle.   Repeat on the left side.

Now to increase your dorsiflexion

1) Ankle Mobility

Starting Position: Sitting on a chair with one leg extended, using a theraband around ?....

Movement:  Hold the band with your hands as you point and flex your feet.  Alternate leading with your big toe then your baby toe.

2) Ankle Mobility and Strength

Starting Position:  Standing on a 1/2 roll (or a book) with your heels on the roll and your toes on the floor.

Movement:   Start to squat down. Keeping your knees over the 2nd toes.  Feel for a stretch in the back of the lower leg.   

Feel free to use a wall to hold for support.  This isn't about balance. It is about ankle movement.

Did You Know?  There are more than 100 muscles, tendons and ligaments in the foot alone!  The foot has 26 bones (that’s equates to one-quarter of the bones in the human body residing in the feet) and 33 joints! 

Join us for a 2 hour workshop: Love Your feet.  Saturday November 25th 2:00  $45 + hst.