Video 595 | Isometric Ankle Boost: Dorsiflexion (15 mins) with Lauren Eirk
Knee Pain Recipe
•
19-Aug-2024
If you need a quick boost, this 15-minute isometric workout will help strengthen muscles that dorsiflex the ankle joint (talocrural) and mid-foot joints (subtalar), namely the anterior tibialis, peroneus tertius, extensor hallucis longus, and the extensor digitorum longus. These are involved in pronation. You will need a Thigh band / elastic band, a Yoga block (or thick book), and a chair for this workout to create the necessary support and resistance. Some of these exercises will be done from the chair, and others from the ground, either sitting or supine.
Dorsiflexion is the upward motion of the foot so that its dorsal (superior) surface approaches the shin, reducing the angle between them. This is where the term 'flexion' comes into the name. The range of dorsiflexion possible at the ankle joint varies depending on knee position, and involves the heel strike of the foot.
Weakness in these areas can affect our overall gait and have a great influence in the knee, hip, and core. This routine can be done anywhere, anytime. It can reduce fatigue after exercise, as a prevention from injury, and to help manage your muscle strength. This can also be used as a warm-up or as a workout in itself. Isometrics are the precursor to adding any load and challenge to our body.
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