What is the maximum amount of ankle dorsiflexion a swimmer needs?
When we look at a swimmer’s performance, be it a sprinter athlete or a distance runner, two phases require a certain amount of ankle dorsiflexion.
The block (or wall, in the case of backstroke), and the turn. These two phases significantly impact the final result of a swimmer. We should also pay attention to the importance of a breaststroker having this range of motion. It allows for an efficient kick and ensures optimal propulsion.
Coaches often make a mistake of blaming an athlete’s lack of coordination on their inability to complete a motor task. You’ll see athletes perform hundreds of technical drills but have yet to receive a result. The coach may even think that the athlete needs to be more talented. But, in reality, you can’t do anything if you can’t get moving. Mobility is the cause of many movements and can be found right in front of you.
Other reasons exist for a swimmer not to undervalue the importance of a sufficient amount of dorsiflexion
It’s essential for everyday activities such as walking or climbing stairs. Depending on the phase, both activities require anywhere between 10 and 25.
If you need more time to be ready to perform them, lunges, squats, variations, and jumps are all dangerous exercises. A dorsiflexion of 35 degrees is required for a deep squat below parallel.
If your range of movement is restricted, you will need to expand it.
You need to start with a range.
You can try these exercises if your ankle dorsiflexion has been limited.
Self-massage for the Foot and Calf with a Ball and Foam Roller
Roll under your foot, massage your calf up and down for two minutes. Pause if you find a tender area and perform active dorsiflexion. Also, make ankle circles. This can be done with a massage stick. After a massage, always perform active movements.
ANKLE ROCKS FROM PUSH-UP POSITION
Place one foot over the leg that is stretched. Start by rocking your heel up and down while keeping your toe pointing forward and your leg extended. You want to get the heel as near to the floor as possible. Push-ups can be difficult for some. Consider doing the push-ups with your hands resting on a box or bench.
DORSIFLEXION WITH DOWEL IN A HALF-KNEELING POINT
Place a dowel between your second and third toes. Dorsiflex the ankle by moving your knee out as far as possible in front of and outside the dowel. Maintain a good position and keep the entire foot in contact with the floor.
OPEN HALF KNEELING DORSIFLEXION WITH KETTLEBELL OR DUMBBELL
This is one of my favorites, as we load the dorsiflexion with a closed-kinetic movement. Place your foot about 45 degrees from the knee, with the toe pointing out. As far as you can, move your knee in a straight line that passes through your third and second toes. Keep your torso upright, and do not lift your heel. Do not fold your knees inwards.
Be aware that you may not be able to use these drills. Each of us is different and may react differently to specific movements.
Ask a professional trainer for advice if the exercise doesn’t work. They can help you come up with new solutions. If you don’t feel any improvement, or in the worst cases, you experience pain when you exercise, it may be time to consult a physiotherapist.
What is the best number of reps and sets to perform? If you are limited in your movement, you may need to exercise daily. It would be best if you looked for a variation in the set.
