above and further limit dorsiflexion . Shoes such as these with an increased heel height ( i . e . the typical running shoe ) ( see Figure 5 ) actually put the ankle into plantar flexion ( i . e . tip the foot downward ) and restrict dorsiflexion . More neutral soled shoes ( i . e . a similar sole height from front to back ) are a better choice for promoting dorsiflexion and restoring ankle function .
Similarly , shoes with a narrow toe box limit dorsiflexion because they do not allow the toes to spread out ( see Figure 6 ). Compression of the toes decreases the overall surface area of the forefoot , and subsequently , the ability of the foot to accept the weight of the body from above . As such , the foot and ankle collapses inward ( i . e . overpronates ) rather than transferring forward over the foot ( i . e . into dorsiflexion ).
Therefore , appropriate footwear recommendations to increase dorsiflexion include shoes with a more neutral sole and a wide toe box ( Price , 2014 ). However , always consider the first rule of any exercise program when recommending a change in shoe type ( i . e . gradual progression ) to make sure that the modifications you suggest are introduced slowly into your client ’ s program .
Ankle pain is a common problem that affects almost all of us at one time or another . Understanding that the underlying causes of ankle pain can result from dysfunction almost anywhere in the kinetic chain ( and knowing how to address these problems ) will not only help you and your clients alleviate their symptoms of ankle pain , but improve the function of their entire body .
REFERENCES
American Council on Exercise . ( 2010 ). ACE personal trainer manual , 4th ed . San Diego , CA : American Council on Exercise .
Bratcher , M . and Price , J . ( 2010 ). The BioMechanics Method corrective exercise specialist certification program . San Diego , CA : The BioMechanics Press .
Doherty , C ., Delahunt , E ., Caulfield , B ., Hertel , J ., Ryan , J ., and Bleakley , C . ( 2014 ). The incidence and prevalence of ankle sprain injury : A systematic review and meta-analysis of prospective epidemiological studies . Sports Medicine . Jan : 44 ( 1 ): 123-40 . Kelikian , A . S . ( ed .) ( 2011 ). Sarrafian ’ s anatomy of the foot and ankle : Descriptive , topographic , functional , 3rd ed . Philadelphia : Lippincott , Williams and Wilkins . Kendall , F . P ., McCreary , E . K ., Provance , P . G ., Rodgers , M . I ., and Romani , W . A . ( 2005 ). Muscles testing and function with posture and pain , 5th ed . Baltimore , MD : Lippincott Williams and Wilkins . Lynch , S . ( 2002 ). Assessment of the injured ankle in the athlete . Journal of Athletic Training . October- December ; 37 ( 4 ): 406-412 . Price , J . ( 2014 ). How to choose the right training shoe . Australian Fitness Network .
www . fitnessnetwork . com . au . Price , J . ( 2018 ). The BioMechanics method for corrective exercise . Champaign , IL : Human Kinetics . Price , J ., and Bratcher , M . 2010 . The BioMechanics Method corrective exercise specialist certification program . San Diego , CA : The BioMechanics Press .
Thomas , M . J ., Roddy , E ., Zhang , W ., Menz , H . B ., Hannan , M . T ., and Peat , G . M . ( 2011 ). The population prevalence of foot and ankle pain in middle and old age : A systematic review . Journal of Pain . Dec ; 152 ( 12 ): 2870-80 .
Justin Price Justin is the creator of The BioMechanics Method Corrective Exercise Specialist Certification powered by Australian Fitness Network ( Fitness Australia-approved ). The BioMechanics Method is the fitness industry ’ s highest rated specialty certification with trained specialists in over 70 countries . Click the link to find out more about how to become a corrective exercise specialist in The BioMechanics Method so you can help people alleviate their pain , move better and exercise without limitations .
FIGURE 4 : Hip Flexion , Knee Flexion and Dorsiflexion
FIGURE 5 : : Neutral soled and shoes higher in the heel
FIGURE 6 : : Shoes with a narrow and wide toe box
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