Dorsiflexion is a fundamental skill worth perfecting if you want to run faster and jump higher. The simplest tasks are often the most difficult to execute.  It turns out that dorsiflexion is simple in theory but hard in practice. 

Dorsiflexion as an athlete at UC Berkeley

Dorsiflexion is a simple concept that is hard to master. All the small things make up the big things. Practice is meant to make the small fundamental concept become second nature. Many elite athletes practice dorsiflexion is daily in an effort to improve their speed. During my time competing for UC Berkeley Track and Field practicing dorsiflexion was a part of the daily routine. Ankle mobility and balance were integrating into stretches, warm-ups, workouts, and cooldowns. We dedicated full workouts to proper dorsiflexion mechanics. We wanted dorsiflexion to happen automatically and become second nature. I give these examples to stress how important dorsiflexion is to improve sprinting and jumping. 

Dorsiflexion as a coach

As I transitioned into becoming a coach it became clear that I may have taken dorsiflexion for granted. It’s easy to forget that this simple concept is key to sprinting faster and jumping higher & further. As I began to teach clients proper dorsiflexion I began to realize how many athletes struggle with this concept. I now make it a point to go over the drills shown in the video almost every session. My athletes learn quickly and were able to pick up the concept of dorsiflexion by following the drills in the video.

What is dorsiflexion?

Dorsiflexion is the act of raising the foot upwards towards the shin. It means the flexion of the foot in the dorsal, or upward, direction. 

How does dorsiflexion improve sprinting and jumping? 

(Dorsiflexion vs. Plantar Flexion )

Dorsiflexion puts our body in the proper sprinting position with the foot striking directly under the hips allowing us to fully engage our kinetic chain.  

Dorsiflexion puts our body in the proper sprinting position with the foot striking directly underneath our hips. This allows us to fully engage our kinetic chain (feet/ankle, knee, hip, glutes, and back). As a result, we are able to produce maximum force off the ground. Dorsiflexion creates stability and strength of the ankle/foot region while helping to reduce injury. On the flip side, plantar flexion forces our toes to strike the ground in front of us creating a stopping motion. If we want to go faster or jump higher it is important to avoid this position when striking the ground.

3 reasons why is dorsiflexion important for sprinting and jumping

Several studies have reported improved performance when the ankle was in a dorsiflexion position given the following reasons

1. Position of the foot when striking the ground (places foot underneath hips to prevent breaking motion)

2. Full engagement of kinetic chain (feet/ankle, knee, hip, glutes, and back) to produce maximum force off of the ground

3. “Spring motion” created from dorsiflexion coming off the ground allows for maximal stride length and jumps distance.

Signs of poor dorsiflexion

If you are unsure if you have poor dorsiflexion these are a few signs you may need improvement. 

1. Poor squat technique - limited mobility at the ankle region prevents you from performing a 90-degree squat

2. Unable to fully lift toes towards shin at 90-degree angle

3. Pain lunging - strain felt in calf indicates tight calf muscles

4. Balancing issues are a sing of poor ankle stability and poor dorsiflexion

5. Pain or injury: shin splints, knee pain, plantar fasciitis

Whealthy Tip: A coach can greatly improve your dorsiflexion and shorten the time it takes. Recording yourself can also be useful and cheaper. 

4 causes of poor dorsiflexion (tightness, injury, weakness/instability, genes)

Now that know what signs to look for poor dorsiflexion is important to know what can cause poor dorsiflexion 

1. Ankle mobility/Calf flexibility: mobility of the ankle joint as well as tight calf muscles will cause trouble with dorsiflexion

2. Ankle injuries (past or present): blood flow can be an issue when dealing with ankle and foot injuries making them long-lasting. Ankle injuries include nerve damage and recent surgeries

3. Genetics: weak bones  

4. Muscle weakness & instability: “practice, practice, practice….we talking about practice? Yes, practicing strength and stability will greatly improve your dorsiflexion. 

How to deal with ankle injury and mobility problems

• Increase mobility 

• Increase flexibility (Camel pose, Chair pose, child’s pose, Down dog)

• Foam roll 

• Glute activation series (video coming soon)

• Switch up your training surface with sand to strengthen the muscles in your foot/ankle region

Tips & Tricks

There are many resources available to help stretch and strengthen the calf/ankle region. We began our video of our ankle rotations and stretches because we want to make sure our calves and ankle are ready for dorsiflexion and the force it produces. 

Switch up your terrain - Try to work out in the sand with no shoes. Take your time and take care of your feet post-workout! 

Conclusion 

• Dorsiflexion is a fundamental skill worth perfecting if you want to run faster and jump higher.

• Dorsiflexion is the act of raising the foot upwards towards the shin. It means the flexion of the foot in the dorsal, or upward, direction. 

• Dorsiflexion puts our body in the proper sprinting position with the foot striking directly under the hips allowing us to fully engage our kinetic chain.

• Several studies have reported improved performance when the ankle was in a dorsiflexion position

• A coach can greatly improve your dorsiflexion and shorten the time it takes. Recording yourself can also be useful and cheaper

• 4 causes of poor dorsiflexion - tightness, injury, weakness/instability, genes