Ankle mobility is needed for multiple movements, including standing, walking, jumping, getting up from a chair, and going up and down stairs. To perform these movements, plantarflexion and dorsiflexion are required. Limited plantarflexion and dorsiflexion can contribute to injury and is associated with conditions such as foot drop.
In short, dorsiflexion raises the foot toward the shin and plantarflexion points it away from the body. Together they carry you through every step.
Dorsiflexion
The top part of the foot is called the dorsum. When the dorsum of the foot moves towards the body, this movement is called dorsiflexion. When you are sitting with your legs outstretched and you bring your foot and toes towards your body, you are dorsiflexing. Alternatively, when you are sitting in a chair and you raise your foot while your heel is planted on the floor, you are dorsiflexing.
Dorsiflexion is sometimes called dorsal flexion, and a foot held in this position is described as dorsiflexed.
Plantarflexion
The bottom part of the foot is called the plantar surface. When the plantar surface moves away from the body, this movement is called plantarflexion. When you are sitting with your legs outstretched and you point your toes away from your body, you are plantarflexing. And when you are sitting in a chair and you raise your heel while the ball of your foot is planted on the floor, you are plantarflexing. If you are standing on tippy toes, you are plantarflexing.
A foot pointed in this position is described as plantar-flexed.
The ankle joint is the articulation of the tibia and fibula in the lower leg and the talus in the foot. The bones are held together by strong ligaments and a joint capsule. These structures provide support and stability to the joint while also allowing movements such as dorsiflexion and plantarflexion.
Movement of the joint can occur in several ways. If you are standing and lean forward against a countertop, as your tibia moves forward, your ankle begins to dorsiflex. In this case, you are not actively bringing the dorsum of your foot toward your body, but bringing your body toward the dorsum of your foot.
When you are stepping into a tub, you most likely contract the muscles that keep your foot and toes up, thus actively dorsiflexing to prevent your foot from hitting the tub.
The same is true of plantarflexion. If you are sitting on your heels, you are not actively plantarflexing, but your ankle is in a plantarflexed position. When you are reaching up high into a cabinet, you contract the muscles in your calf to raise on your toes, thus actively plantarflexing.
Many muscles cross the ankle joint and assist in achieving these movements, along with providing dynamic stability to the joint. The primary dorsiflexor is the tibialis anterior muscle. The primary plantarflexors are the gastrocnemius and soleus muscles.
Several muscles work together to produce each movement. One muscle leads, and the others assist and help stabilize the ankle.
The ability to dorsiflex and plantarflex the ankle during gait is necessary for forward progression and stability.
Active dorsiflexion is important in gait to maintain your foot and toes from plantarflexing with gravity (scraping the ground) during the swing phase of gait and to land on your heel for shock absorption and to roll over the foot as you move forward. The ability of the ankle to dorsiflex during the stance phase of gait allows your body to progress over your foot. Active plantarflexion is needed at push-off to create a rigid lever and propel the body forward.
That said, it is not only important to have the strength to dorsiflex and plantarflex during gait but also to have the necessary range of motion in the joint to efficiently progress through all components of the gait cycle.
When range of motion or strength at the ankle is compromised, gait compensations at the knee and hip such as vaulting, circumduction, and knee hyperextension may result. Typically, about 15 degrees of ankle dorsiflexion is the goal. For walking, roughly 10 to 15 degrees of ankle dorsiflexion is generally considered a healthy range, though the amount needed varies from person to person and by activity. If you want to check where you are starting from, our guide to using an ankle mobility test walks through it.
Factors that can impact dorsiflexion and plantarflexion:
Yes. A lack of ability to dorsiflex and plantarflex can cause pain outside the ankle. The ankle is the first major joint that absorbs shock when walking, jumping, or running. If there is a loss of ankle mobility, due to limited plantarflexion or dorsiflexion, that shock will need to be absorbed elsewhere. This can contribute to conditions such as Achilles tendonitis, patellar tendonitis, plantar fasciitis, sacroiliac dysfunction, and lumbopelvic muscular imbalances.
As shock absorption is forced onto other joints of the body, it can also contribute to knee pain, hip pain, and even back pain.
Several conditions can impact ankle dorsiflexion. They include:
Problems with plantarflexion, like dorsiflexion, can be caused by a number of conditions and injuries to the ankle joint. They include:
If you are working to build plantarflexion and dorsiflexion, training exercises and stretches can help improve strength and range of motion. Always consult with a doctor or physical therapist if you have an injury or mobility condition before starting a new training routine.
It is important to note that proper form is crucial during these movements to avoid injury. Always start with a lower intensity and gradually increase the difficulty level.
If limited ankle mobility affects your walking, and conditions such as foot drop are part of the picture, training can help, though for some people it may not be enough on its own. The Cionic Neural Sleeve is an FDA-cleared wearable that supports ankle dorsiflexion and plantarflexion to improve walking for people with neurological conditions such as multiple sclerosis, cerebral palsy, and stroke.
In CIONIC's first multi-site research study, 94% of participants experienced increased ankle dorsiflexion at heel strike. However, ankle dorsiflexion is just part of the story. Many people who experience foot drop also exhibit excessive ankle inversion. This can cause the foot to land on the outside, which increases the risk of falls and injury.
88% of research participants showed a reduction in ankle inversion during the swing phase of gait. If you are interested in learning more about the Cionic Neural Sleeve and how it can help improve ankle mobility, visit cionic.com/neuralsleeve.
Dorsiflexion raises the top of the foot toward the shin. Plantarflexion points the sole of the foot down and away from the body. Both happen at the ankle and both are needed to walk.
Plantarflexion is the opposite of dorsiflexion. Dorsiflexion lifts the foot up toward the shin, and plantarflexion points it down.
The main dorsiflexor is the tibialis anterior. The main plantarflexors are the gastrocnemius and soleus. Several smaller muscles assist each movement, as listed in the muscles section above.
For walking, roughly 10 to 15 degrees of ankle dorsiflexion is generally considered a healthy range, though the amount needed varies by person and activity.
A foot is plantar-flexed when it is pointed down and away from the body, such as when you rise onto your tiptoes.
The naming can be confusing, because both dorsiflexion and plantarflexion end in "flexion." Anatomically, dorsiflexion is flexion at the ankle and plantarflexion is extension at the ankle. In everyday language, people describe dorsiflexion as bringing the foot up and plantarflexion as pointing it down. Both describe movement at the same ankle joint.