Whether you’re a recreational runner or running is your passion, you know that your lower body needs to be working at full strength in order to be at your best. When your ankle joints are working properly, your speed and efficiency can be increased and you can reduce your risk of suffering a running injury. If mobility is restricted, problems can develop, and a recent study found that another area of your lower body may hold the key to unlocking your ankle mobility.
According to a recent study published in Frontiers in Physiology, ankle mobility in runners may be closely tied to the functional ability of nearby muscles, most notably your calf. For the study, researchers decided to look at the ankle stiffness of 40 men between the ages of 20 and 65. They used ultrasound imaging to assess the muscle stiffness in the calf when the ankle joint mas manipulated in a number of different positions.
They uncovered that stiffness in the triceps surae (the muscle group in the calf) had a significant impact on ankle joint mobility, especially during dorsiflexion, which happens when the foot is flexed (toes towards shin). Dorsiflexion is a crucial motion during the running process because it’s the position the foot is in when landing, which sets the tempo for your next stride. Researchers said that limitations with dorsiflexion could increase a person’s injury and fall risk.
Ankle Dorsiflexion Study
Calf muscle stiffness isn’t always a bad thing, as other studies have shown that it can actually be helpful during some actions like sprinting and jumping, but it can cause mobility problems in the ankle, and that can cause issues if you’re regularly landing in dorsiflexion. Experts say that if you’re regularly dealing with ankle instability, recurrent sprains or general ankle pain when running, consider taking a closer look at your calf muscles. Developing a calf strengthening and stretching routine could help tackle these issues by improving ankle mobility.
If you’re still dealing with ankle issues or problems in other lower body joints like your hip or knee even after stretching your calf muscles, it may be time to connect with a foot and ankle specialist or a physical therapist near you to figure out what’s going on with your lower body mechanics. Left untreated, you could be leaving yourself susceptible to a number of different lower body injuries.