40 min FRC w/ Alan: ankle dorsiflexion
45 Minutes
•
39m
Ankle Dorsiflexion is the action that brings the top of the foot towards the shin or pulls the knees over the toes. Good dorsiflexion allows us to pull ourselves deep into a squat and sets up the late stance of gait, propelling us forward.
These muscles (primarily tibialis anterior) are on the front part of the shin, so also act as stabilizers for the bottom, front part of the knees. This movement can be limited by the two larger muscles in the back of the calf, the gastrocnemius and soleus, so we will work with both a straight leg and bent knee to maximize the space we create.
Common compensations will happen at the knee, either bending, locking out, or rotating. You'll need a wall and blanket.
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