{"id":86147,"date":"2021-05-07T13:00:40","date_gmt":"2021-05-07T11:00:40","guid":{"rendered":"https:\/\/blog.arenaswim.com\/?p=86147"},"modified":"2021-05-07T12:29:54","modified_gmt":"2021-05-07T10:29:54","slug":"exercises-to-improve-ankle-dorsiflexion-range-of-motion","status":"publish","type":"post","link":"https:\/\/blog.arenaswim.com\/en\/dryland-training\/exercises-to-improve-ankle-dorsiflexion-range-of-motion\/","title":{"rendered":"Exercises to improve ankle dorsiflexion range of motion"},"content":{"rendered":"

How much\u00a0<\/span><\/span>ankle dorsiflexion range of motion<\/span><\/span>\u00a0<\/span><\/span>does a swimmer need?<\/span><\/span>\u00a0<\/span><\/h2>\n

If we analyze a swimmer\u2019s performance, whether a sprinter or a distance athlete there are two phases which require a certain level of ankle dorsiflexion.<\/p>\n

The block start (or from the wall in the case of backstroke) and the turn.<\/strong> It is very clear how much of an impact these two phases can have on a swimmer\u2019s final result. Furthermore, we should not forget the importance for a breaststroker on having access to this range of motion, as it enables an efficient kick and guarantees optimal propulsion.<\/p>\n

Too often coaches make the mistake of attributing a poor level of coordination to an athlete’s inability to perform a motor task. You will see athletes performing hundreds of technical drills without getting any results. In the worst case, the coach may think the athlete is not talented enough, but the reality is that you can\u2019t move what you can\u2019t move. The cause is often right under your eyes and represents the foundation of our movements: the mobility.<\/p>\n

There are other reasons why a swimmer should not underestimate the importance of an adequate amount of dorsiflexion<\/h2>\n

First of all, it\u2019s extremely important in daily activities like walking or climbing stairs. <\/strong>It seems like both activities require between 10 and 25 degrees of dorsiflexion depending on the phase.<\/p>\n

Secondly, a swimmer\u2019s preparation includes dryland exercises in the gym which can be affected negatively by a limited dorsiflexion.<\/strong> Lunges, squat variations, jump exercises are all potentially dangerous movements if you are not prepared to do them. A deep squat, below parallel, can require 35 degrees of dorsiflexion.<\/p>\n

After an initial assessment, if in the case your range of motion is limited, the second step is to create that range.<\/p>\n

Before strengthening the range, you need to have one.<\/h2>\n

Here a list of exercises which may help you in the event your ankle dorsiflexion is limited:<\/p>\n

1. Foot and calf self-massage with ball and foam roller<\/span><\/span><\/h3>\n

Roll beneath your foot and massage up and down the length of your calf for about two minutes pausing if you hit a tender spot and performing active dorsiflexion and ankle circles. A massage stick is great too for this purpose. Always perform active movements afterwards.<\/p>\n

Self massage with Ball<\/span><\/span><\/strong><\/p>\n