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Daily Mobility Exercises by Dr. Kelly Starrett › Forums › Foot/Ankle › Lack of ankle dorsiflexion (joint or bone issue)
Hi everyone,
I´ve been working on the 10 min squat test, trying to be able to sit comfortable without hanging on to something. I´ve made some progress, I can squat down with feet decently narrow without falling backwards if I reach forward as much as possible with my arms. Though I get lots of “the-burning-shins” that Kelly talks about, my real problem is this:
I lack dorsiflexion. I´ve done lots of posterior and anterior soft-tissue work below the knee (calf, shin, heel cord etc). Also banded distractions of the ankle joint. The thing is if I, when standing, press my knee forward with a collapsed foot arch I have lots of dorsiflexion. But trying to do the same thing with my feet screwed into the ground and a good arch it then feels like I get totally stuck in the front of my ankle, feels like my tibia just runs into the bone of my feet so to speak. I don´t feel any restriction in the posterior compartment, just a “bone-on-bone” feeling.
I´ve looked through most of the videos here on mwod relating to ankle restrictions but can´t really find anything that has given me change in this area. I can´t really figure out the exact problem, but I ‘ve read something about the talus being jammed into the tibia or maybe that the tibia and fibula can´t spread enough around the talar wedge .
Does anyone have any suggestions on what I should go after to fix this?
Sounds like a situation to see a doctor to find out what is going on.
I have a similar issue. When i flex my ankle i can feel bone hitting bone. I’ve been working on my ankle almost as long as ive been crossfitting. A bit over a year now.
Have you seen any change since the start Taylor? Do you also experience more dorsiflexion if you collapse your foot?
Check out this thread and see if it is the same thing
Collapsing your foot creates slack in the system which allows for more dorsiflexion.
Going around the issue and poor positioning with a collaspsed foot.
Ive made progress but its come to halt and seems like im hitting a wall in my foot.
Chris, how are you flexing your foot? Working good ankle movement means going slightly to the outside. If you are moving over the foot too much to the center or inside, you’ll probably go bone on bone as well as collapsing your arch which is bad. Have you checked out the latest webinar on the ankle and foot, and the latest Roop and Jami’s Excellent Ankle adventures in Episodes?
In the ankle webinar, the positions Kelly puts that girls ankle in look like it would help accelerate the process of cleaning up range of motion. All the daily rx’s would just help maintain the new range.
Hey Mike,
Thanks for all the advice.
As you get somethings in a better place/position. Other issues start to resolve because there aren’t compensations for the other things.
Start chipping away at it.
All,
You just have to keep working at it. This includes areas you don’t think are relevant. You are going to have to do all the heavy lifting yourself, but I highly recommend seeing a highly qualified physical therapist. Someone who deals more with sports injuries than occupational therapy/post-surgical type rehabilitations. There is only so much a therapist can do in a once or twice weekly 40 minute or so session.
I used to have that bone on bone feeling. Turns out it was….bone on bone. Finally saw a legit (after about 5 decent but not great PT’s) who said something was up and i should go get an xray. It was bone spurs. The doctor removed them last week and I am still in a boot but whenever i take it off i can already feel that my ankle has more dorsiflexion than before.
David,
Jesse,
I didn’t have any pain. It was just bone on bone. I would try a bent knee calf stretch on that side and i didn’t feel any stretch in the the calf at all. Really just felt blocked and wouldn’t move/improve. He said the bone spur was just from repeated inflammation. I think it’s because i’ve rolled that ankle 23958729 times and eventually it built up scar tissue/new bone. I don’t know for sure how it happened though because i actually have felt that bone spur for like 5 years and i don’t know exactly when i first noticed it or what i was doing around that time.