Real-Life Application: Ankle Dorsiflexion vs. Plantarflexion and Its Impact on Hamstring Flexibility
When training clients at HIER, we often focus on not just building strength but improving mobility and flexibility to optimize movement patterns. One topic that arises frequently in mobility discussions is the relationship between ankle position, calf flexibility, and hamstring flexibility.
In this blog post, we’ll explore how simple changes in ankle dorsiflexion and plantarflexion can affect the perceived flexibility of the hamstrings and why this is crucial for improving overall movement quality. We’ll also cover the important role your calf muscles play in posterior chain flexibility.
Let’s break this down with practical explanations, evidence-based facts, and clear applications for your training.
Understanding Ankle Dorsiflexion and Plantarflexion
The terms dorsiflexion and plantarflexion describe the movement of your ankle:
Ankle Dorsiflexion: When your toes point upwards toward your face (e.g., toes elevated on a platform). This movement increases the stretch on the posterior chain, particularly the calves and hamstrings.
Ankle Plantarflexion: When your toes point downward, away from your face (e.g., heels elevated on a platform). This position reduces tension in the posterior chain.
Both positions can significantly influence your range of motion and how flexible your hamstrings feel during exercises like the Jefferson Row (See video on @HIER.training from Tuesday the 17th december 2024) .
The Jefferson Row: Demonstrating the Difference
In the Jefferson Row, we can clearly see the effects of ankle position on hamstring flexibility. Here’s a breakdown of what happens:
1. Toes Elevated (Ankle Dorsiflexion)
When you elevate your toes (dorsiflexion), the calves (gastrocnemius) are stretched, which places greater tension on the posterior chain. As a result:
The hamstrings appear less flexible because the stretch is felt sooner in the range of motion.
Mobility limitations at the ankle can limit how far you can hinge forward.
2. Heels Elevated (Ankle Plantarflexion)
When you elevate your heels (plantarflexion), the calves are shortened, which reduces the tension on the posterior chain. As a result:
The hamstrings appear more flexible because the range of motion increases.
The stretch is shifted, allowing for smoother and deeper movement.
Why Does This Matter?
Understanding how ankle position influences the hamstrings is crucial for improving mobility and performance. If you are working on improving hamstring flexibility but ignoring ankle mobility, you might not be addressing the full picture.
The Calf-Hamstring Connection: A Hidden Link
The gastrocnemius, one of the primary calf muscles, crosses both the knee joint and the ankle joint. This means that tight calves can directly limit ankle dorsiflexion, which in turn places additional stress on the hamstrings.
When your calves are inflexible:
Ankle dorsiflexion is restricted: This limits your ability to achieve a full stretch in exercises like deadlifts, Jefferson Rows, or squats.
The hamstrings pick up the slack: The lack of dorsiflexion increases tension on the hamstrings, making them feel tighter and more restricted.
Evidence-Based Insights
Research shows that limited ankle dorsiflexion can negatively affect movement patterns, leading to compensations in the posterior chain (Macrum et al., 2012). Improving ankle mobility, particularly dorsiflexion, can therefore reduce stress on the hamstrings and improve overall flexibility.
Studies also highlight that stretching both the hamstrings and calves together yields better results for flexibility compared to isolated stretching (Konrad & Tilp, 2014).
Practical Applications for Training
To optimize flexibility and mobility, consider these strategies:
Incorporate Ankle Mobility Work
Exercises like toe-elevated calf stretches, ankle circles, and loaded ankle dorsiflexion stretches can improve mobility.
Aim for a full range of dorsiflexion to reduce calf tightness.
Combine Calf and Hamstring Stretches
Use movements like Jefferson Rows, Romanian Deadlifts, or standing hamstring stretches with toes elevated to target both the calves and hamstrings simultaneously.
Play with Ankle Positions in Exercises
Test exercises with toes elevated (dorsiflexion) and heels elevated (plantarflexion).
Observe how the range of motion and stretch changes based on the ankle angle.
Assess Ankle Mobility in Your Clients
If a client struggles with hamstring flexibility, evaluate their ankle dorsiflexion. Tight calves might be the root cause.
Final Thoughts
The relationship between ankle dorsiflexion, calf flexibility, and hamstring flexibility is a perfect example of how the body operates as a connected system. Improving one area, like ankle mobility, can have a significant impact on your flexibility, strength, and movement efficiency.
For coaches and trainees alike, understanding these mechanics allows you to:
Address mobility restrictions more effectively.
Improve posterior chain flexibility.
Enhance overall performance and reduce injury risk.
At HIER, we focus on evidence-based coaching to deliver results that translate to real-world movements and performance. If you want to learn more about how mobility impacts your training or need help assessing flexibility, reach out to us – we’re here to help!
References:
Macrum, E., Bell, D. R., Boling, M., Lewek, M., & Padua, D. (2012). Effect of limited ankle dorsiflexion on lower extremity kinematics and muscle activation patterns during a squat. Journal of Athletic Training, 47(1), 96-103.
Konrad, A., & Tilp, M. (2014). Increased range of motion after static stretching is not due to changes in muscle and tendon structures. Clinical Biomechanics, 29(6), 636-642.