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Stanford Health Care adds that bone spurs, scar tissue, and soft tissue inflammation can all lead to bad ankle mobility. It is also moderately correlated to strength of the first toe flexor muscle. According to a 2017 study, ankle dorsiflexion strength is linked to dorsiflexion range of motion. Poor ankle mobility can also be caused by the strength of surrounding muscles. biomechanical dysfunctions – movement-related dysfunction can increase risk of ankle sprain and other types of injury.presence of disease – conditions such as osteoarthritis can reduce ankle mobility.gender and age – young females tend to have better ankle range of motion than young males while older males often have better ankle range of motion than older females.
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Other studies have connected poor ankle movement with: As noted in the research, those with risk allele chr21:47156779:D are 1.86 times more likely to suffer an ankle injury, and the risk allele rs13286037 is associated with 1.58 times greater risk of injury. Research indicates that individuals with certain risk alleles, alternative forms of a gene, are more like to experience an injury. Limited ankle mobility can be caused by a number of factors. Dysfunction can cause pain that extends into the lower leg, knee, hips, and more. Poor plantar flexion and dorsiflexion can impact the rest of the body as well. A strong ankle is less susceptible to sprains and strains. Including mobility exercises in your client’s workouts also helps reduce their risk of ankle injury. After studying 101 subjects, it was determined that ankle dorsiflexion mobility was “significantly associated” with better squat performance. For example, a 2015 study looked at ankle mobility and squat depth. Tight ankles can also hinder sports performance. Even if this joint is in a static position, it still provides some level of support for the rest of the body. If the client runs for improved fitness, this force is increased to 13 times their weight. When the client is walking, for instance, the ankle sustains five times the person’s body weight. The force on the ankles varies based on the activity performed. Both of these are difficult to do with a stiff ankle. Dorsiflexion refers to pulling the toes upward, as if lifting them toward the sky. Plantar flexion occurs when pointing the toes down toward the floor. This motion typically involves engaging in plantar flexion movements or dorsiflexion movements. For exercises that require the use of the ankle, a good range of motion is needed to support the body’s movements. Think about all of the exercises you recommend for your clients. This is especially true when it comes to the ankle. Yet, improving mobility in the joints is just as important. Subscribe for more content A 3-Step Approach to Improve Ankle MobilityĪs a personal trainer, you spend your days helping clients build muscle and lose fat.