14 May 2020
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Specialists in orthopedics and sports medicine find that ankle or foot dysfunction makes up a substantial percentage of their practice. Those of you who are keen runners, weightlifters or are participants in sports such as basketball, football and martial arts may well have experienced pain or injury at the ankle joint and shin splints whilst running.
The fifth
instalment in the "movement behind the power" series follows the importance of the talocrural (ankle) joint with its main functions stability, shock absorption and ability to manage different challenges in exercise, sport and different terrains (3).
What's happening?
The articulation (joint) here is between the
bones of the shin and foot which are important for dorsiflexion/plantarflexion movements. The calf and soleus muscles drive plantarflexion of the foot, whilst the tibialis anterior muscle dorsiflexes it. There are number of other muscles in the lower leg and foot that also contribute to this motion of the ankle, but I'm concentrating on these specifically as they also flex and extend the knee joint with greater acceleration than they do at the ankle (4).
Its important to realize the importance of muscles actions across multiple joints when creating an exercise plan with stretching and strengthening at its heart.
Think about this!
The calf (gastrocnemius) muscle can carry out the following tasks dependent on load positions:
1. flex the knee and extend the ankle
2. flex the knee and flex the ankle
3. extend the knee and extend the ankle
An antagonist muscle (one that is lengthening) can contract at the same time as their agonists (muscle which is shortening) (1). For example during the ascension phase of the squat the quadriceps extend the knee and the hamstrings extend the hip and therefore are concentrically contracting at the same time, rather than one working and the other relaxing as always thought.
It is useful for you to know this, as it underpins a lot of the reasons you will suffer pain in your joints, with muscles moving in synergy rather than in isolation, the below article can help with this.
https://www.conditionedfitness.co.uk/why-do-we-stretch-a-tight-muscle
Knee, ankle and foot interactions
Movements at the knee therefore occur in conjunction with movements at the ankle and foot, and these combined interactions if working effectively protect the lower back and hips.
Significantly, a lack of dorsiflexion at the ankle has a resultant reduction in knee flexion which can seriously impact your ability to squat or deadlift efficiently, compensation will occur with greater hip flexion as you descend, driving the trunk to tilt forwards and simultaneously shifting the load from the hip to the knees, and potential gains in the glutes and the hamstring muscles will shift to weakness at the knee and spine.
Focusing on the movement and range of motion available at the ankle via the warm up will lead to a greater outcome from the exercise, improving your strength and conditioning significantly.
Finally
An effective working ankle will enable you to move better, lift heavier enabling you to run faster, jump higher, turn effectively and create power quicker. Without, and you do increase the
potential for long-term knee injuries and lower back problems (2).
You can improve it straight away by clicking the link at the bottom.
Conditionedfitness.co.uk here to improve your results
References
(1) Andrews J G +44 795 0398025 On the relationship between resultant joint torques and muscular activity. Med Sci Sports Exerc 14: 07950398025
(2) E. Macrum et al, Effect of Limiting Ankle-Dorsiflexion Range of Motion on Lower Extremity Kinematics and Muscle-Activation Patterns During a Squat
Journal of Sport Rehabilitation, 2012, 21, 07950398025 © 2012 Human Kinetics, Inc.
(3) Morris, JM: Biomechanics of the foot and ankle. Clin Orthop 122:10, 1977
(4) Zajac F E & Gordon M F 07950398025 Determining muscles force and action in multi-articular movement Exercise Sport Sci Revs
17:07950398025
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