In this video we will show you a simple test your ankle range of motion. It is often difficult to self check your ankle range of motion. We are going to specifically look at ankle dorsiflexion which if you have a loss of motion in this plane of motion it can make it difficult to squat, run, manage steps, lateral stepping and jumping. This can cause a chain reaction compensation up the kinetic chain resulting in problems at the knees hip and lower back.
A normal range of motion for ankle dorsiflexion if I measured it in the clinic is between 10-20 degrees; and recent research shows greater range of motion is need 20 degrees for certain athletes.
First take your shoes off and face a wall where you will facing in a modified lunge position. With your foot flat gently lean forward until your heel begins to walking to lift the ground on the forward foot. Once the knee contacts the wall measure the distance from the wall to your big toe on the foot closest to the wall. Your knee should be contacting the wall; First I look for symmetry when comparing side to side and should be not greater than %10 difference between sides. For athletes a standard distance should be greater than 5 inches especially in the athletic population.
If we determine that this direction is limited we can perform a few simple stretches to address the fascia, ligaments, and muscles/tendons crossing over the ankle. To generate adequate force the most effective stretches should be performed in standing in weightbearing position. We will demonstrate three simple stretches to increase flexibility in this direction. First is the standing gastrocnemius stretch with knee extended, next is standing soleus stretch with knee flexed at 30 degrees of flexion and lastly the soleus or capsular stretch with knee flexed at 90 degrees. These stretches should be performed for 30 seconds at lease for 3 repetitions everyday. Over the course of 6- 8 weeks you should see changes in ankle range of motion We also demonstrate a few techniques for those who don't feel a stretch just in the front the ankle mortise or joint which can be due to a talar impingement which is more common in post surgical cases but can occur in the general population. ;
At the clinic we can help with this type of problem by a series of joint mobilizations by physical therapist by doing posterior talocrural mobilizations to the talus in weightbearing and non-weightbearing. We use techniques called mobilization with movement developed by Brian Mulligan from New Zealand that are highly effective in increasing range of motion. We also show a simple way to assist in mobilizing your ankle without help of a physical therapist using a thick work out band.
For a physical therapy consultation, wellness evaluation or hire Tom to speak at your next event email us at tomw@apexorthopedicnj.com.
18 сен 2024
