By North Ryde Chiropractor Dr Coco Ho
![Chiropractor Dr Coco Ho treating ankle painChiropractor Dr Coco Ho treating ankle pain](https://rydenaturalhealthclinic.com.au/wp-content/uploads/2016_12_28_13_27_33_0049-1024x683.jpg)
The ankle is one of the most important joints in the body, and plays a vital role in a variety of daily activities, such walking, running, sprinting, squatting, and much more. It is therefore important to have good mobility in your ankle joint, especially in ankle dorsiflexion, a motion that is often restricted.
In the following blog, Chiropractor Dr Coco Ho discusses Ankle mobility: how it can be affected, some simple stretches to improve your ankle mobility, and how Chiropractic treatment can help.
How can Ankle Mobility be restricted?
![A common cause of restriction in ankle mobility is from the Dorsiflexion motion](https://rydenaturalhealthclinic.com.au/wp-content/uploads/Ankle-Dorsiflexion.jpg)
A common cause of restriction in ankle mobility is from the Dorsiflexion motion. Dorsifelxion is the upwards movement of the ankle and occurs in the talo-cural joint. Research has shown that ankle dorsiflexion contributes to 53% of force in walking, 41% in running and 34% in sprinting.
Mobility of the ankle dorsiflexion motion can be reduced due to a number of factors, such as muscular tightness, joint restriction or a structural issue. Restriction in ankle dorsiflexion can lead to overcompensation in the knee and hip joints, and consequently causing overuse/ dysfunctions in those joints, leading to knee/ hip pain.
What are some stretches that can improve Ankle Mobility?
Inclined ankle dorsiflexion stretch with yoga block
- Start with placing a yoga block against the wall with 30-45 degrees incline angle. (Alternatively, you can use a tightly rolled towel to replace the yoga block for the same result.)
- Place half the foot on the yoga block with approximately 90 degrees with the leg
- Lean the body forward and push on the wall until a calf stretch is felt and aim to get the ankle to around 45 degrees from the leg
- Hold the position for 5 seconds
- Return to the starting position and repeat this drill for 10-15 times per day.
![A great stretch to increase ankle mobility is the nclined ankle dorsiflexion stretch](https://rydenaturalhealthclinic.com.au/wp-content/uploads/Inclined-ankle-stretch.jpg)
Theraband ankle dorsiflexion mobility drill
- Find a table leg of a stable heavy table and tie a theraband (approximately 60cm) around it.
- Walk away from the table leg until a resistance can be felt in the ankle against the theraband
- Flatten the theraband as much as possible around the ankle and start in a half kneel position, 90 degrees to the shin
- Slowly lunge forward and bring the knee past the foot while keeping the foot flat on the floor, not lifting the heel.
- Return to the starting position and repeat this drill for 10-15 times per day
![Theraband ankle dorsiflexion mobility drill](https://rydenaturalhealthclinic.com.au/wp-content/uploads/Theraband-ankle-dorsiflexion-mobility-drill.jpg)
Half kneeling ankle dorsiflexion mobilisation with a stick
- Using a stick, half kneel on the floor with 90 degrees of both hips to the knees
- Place the stick on the outside the front foot next to the little toe.
- Lunge forward with your hips and knees so the inner part of the front knee is touching the stick.
- Aim to get the knee past the ankle joint as much as possible without lifting the heel.
![Half kneeling ankle mobilisation](https://rydenaturalhealthclinic.com.au/wp-content/uploads/Half-kneeling-ankle-mobilisation.jpg)
How can seeing a health care professional help with Ankle Mobility?
If you are experiencing ankle stiffness or restriction in ankle mobility, you should consider seeing a Chiropractor or another health care practitioner, such as a Physiotherapist or Osteopath. Treatment with a health care professional will use techniques such as mobilisation, adjustments/ manipulation of the ankle joints, soft tissue release, and post isometric release to try and reduce stiffness in the joint and bring you back to full mobility.
Where can I find out more about Chiropractor Dr Coco Ho?
![North Ryde Chiropractor Dr Coco Ho treating Ankle pain](https://rydenaturalhealthclinic.com.au/wp-content/uploads/2016_12_28_13_29_54_0074-1-200x300.jpg)
For more information on Dr Coco and Chiropractic care here at Ryde Natural Health Clinic, or to book an appointment, call RNHC Reception on (02) 9878 5021, or head https://rydenaturalhealthclinic.com.au/services/chiropractic/