YouTube Links to Ankle Range of Motion Exercises and Anatomy Lessons of the Lower Leg. Ankle Motions Affect Your Pelvic Floor, Abdominal Engagement, the Neck, and Even the TMJ.
- Tara Lee Clasen
- 3 days ago
- 13 min read
Updated: 4 hours ago
The health of your feet and lower legs is vital to the health of the rest of your body!
In my practice, I only work with women who are experiencing jaw tension, TMJ dysfunction, neck pain, face pain, ear pain, throat constriction, headaches, migraines, and pelvic floor dysfunction and related issues such as bladder dysfunction. I perform specific and direct work to change the soft tissue in the local area. Many of the women whom I see, those suffering from chronic pain, have engaged with other types of therapy, but they need slow, specific, and direct work to shift the brains relationship to that area and remodel the soft tissue.
But to support those areas of your body long-term, you need to have a healthy relationship with the rest of your structure. Your feet and lower legs are affecting your hips, pelvic floor, your abdominal muscles, and everything else on up! I do not work with the lower legs in the office, and these posts are for informative purposes, to aid women in ways that I do not directly treat.
This post supports a post on ankle dorsiflexion (that I LOVE) entitled: Ankle Dorsiflexion is an Often Overlooked Cause of Pain Throughout the Body. Working on Dorsiflexion Range of Motion will Aid Your Knees, Hips, Pelvic Floor, Low Back, Neck, and Even Your TMJ, and Jaw. You can access that post HERE (COMING SOON!).
What You Will Find in This Post...
This post has YouTube links that show you how to increase ankle mobility.
This post will then define the anatomy of the lower leg muscles in detail.
You do not need to know a bunch of technical anatomy to heal. But you should have some connection to this area of your body, and you might even just glance at the pictures of each muscle to better understand yourself.
In the anatomy section, there is also a description of plantar fascia and the Achilles tendon and tendonitis.
Since my work focuses on the TMJ, neck, and pelvic floor, there are muscles in this post (such as the last ones mentioned) that I do not often think much about. I think of the major ones and I find the ways that the brain lights up with motions such as ankle dorsiflexion fascinating. But again, watch the YouTube videos and take what you need from the below anatomy lesson.
Dorsiflexion
Dorsiflexion is being demonstrated in the picture above. Another post HERE (COMING SOON) discusses dorsiflexion and all of its fascinating effects in detail. A excerpt from that post: “Normal range of motion for a non-weight bearing ankle is 10-20 degrees. Walking on a flat surface requires around 10 degrees of dorsiflexion. Dynamic motion such as running or squatting requires up to 20 degrees of dorsiflexion and may even require up to 30 degrees for running or sprinting." Dorsiflexion will also vary based on age.
The muscles that perform dorsiflexion are: tibialis anterior (major dorsifelxor), extensor digitorum longus, extensor hallucis longus, fibularis tertius
All of these muscles will be detailed below.
Plantar Flexion
Plantar flexion is being shown in this photo. The normal range of motion will vary, also based on age, and there are differences between educational resources. An average range would be between 50 and 60 degrees.
The muscles that perform plantar flexion: gastrocnemius and the soleus.
Also plantaris, flexor digitorum longus, flexor hallucis longus, fibularis longus, and tibialis posterior.
All of these muscles will be detailed below.
How to Increase Dorsiflexion
To increase dorsiflexion, you want to stretch the back of the lower leg and strengthen the front of the lower leg. You may also need to get the ankle joint itself checked out my someone skilled in working with that joint, such as a chiropractor. Typically, if you move your knee over your ankle, you feel a pinch on the front of the ankle, you likely have a restriction in the joint capsule and restrictions in the soft tissue—gastrocnemius and soleus muscles.
But whereas sources and YouTube videos will often say you will "feel a pinch if it is a joint issue," that tends to mean if there is a restriction in the joints capsule. You can have dysfunction in the joints of the foot and ankle and not feel that pinch. Just consider this if things are not healing with soft tissue excerise and soft tissue manaul therapy.
You will also want to pay attention to the plantar fascia on the bottom of the foot.
Since the muscles of the lower leg perform all ankle and foot motions, and since the ankle joint is continuous with the lower leg bones, you will aid your entire lower limb by performing the motions in the videos below. Please consider your current limitations and injuries when watching these videos. You may need to modify for knee pain.
YouTube Links
This video has no words, just shows motions. I really love this video!
This video is by the same YouTube station, it has words, and may be a little repetitive but worth watching:
How to Increase Plantar Flexion
To increase plantar flexion, you will want to strengthen and stretch your lower leg, focusing on increasing the toes pointing down. Although the article related to this one focused on dorsiflexion, obviously plantar flexion is essential, and being able to plantar flex correctly will aid your gait, can alleviate low back pain, and eliminate stiffness in the lower leg. People who have had a stroke can develop difficulty with the plantar flexing motion.
YouTube Links
Here is a great video that shows a single move for increasing the strength and stretch needed:
Here is a funny but useful video on plantar flexion that has additional exercises:
What About the Other Motions of the Foot?
In another post entitled, Understanding the Motions of the Ankle and Which Muscles Create Those Actions, you will find additional information on ankle movements. Please access that post HERE (COMING SOON!).
Since this post will be the only post that shows detailed anatomy of the lower leg muscles, I will list what muscles contribute to two other ankle motions here:
Inversion is:
Inversion of the foot refers to the movement where the sole of the foot turns inward toward the midline of the body.
The muscles that perform inversion are: tibialis anterior, tibialis posterior
The muscles that inhibit inversion are the muscles of eversion.
Eversion is:
Eversion of the foot is an outward movement where the sole turns away from the body's midline.
The muscles that perform eversion are: fibularis longus, fibularis tertius, fibularis brevis
The muscles that inhibit eversion are the muscles of inversion.
Now, Lets Detail the Anatomy of the Lower Leg
There are muscles just on the foot, and there are muscles that have attachments to the lower leg but act upon the knee, that are not shown here. The muscles in this post are lower leg muscles that act upon the ankle.
Gastrocnemius
Gastrocnemius is the large, two-headed, superficial calf muscle that most of us picture when we think of the calf.
Its medial head arises from the medial surface and condyle of the femur. And the lateral head arises from the lateral condyle of the femur. Both heads physically connect to the knee joint’s capsule.
The aponeurosis, which is the lower leg’s fascia, covers and also gives rise to the muscle heads. This is important when realizing how fascia can be restricting the muscles and when understanding how muscle imbalance will affect fascia, therefore affecting everything that the fascia touches.
In the middle of the calf, the two muscle heads come together to form a single muscle belly, which then forms a broad aponeurosis and narrows and merges with the fibers of the soleus muscle. They then attach to the heel of the foot.
The function of the gastrocnemius is to flex the knee and flex the foot.
While the gastrocnemius powerfully plantar flexes the foot, its contribution to plantar flexion is restricted when it is already busy flexing the knee.
Soleus
Soleus lies just behind the gastrocnemius and is a wide, flat muscle. Whereas the gastrocnemius originates from the femur, the soleus muscle arises from the heads of the two lower leg bones, the tibia and the fibula.
The function of the soleus is to plantar flex the ankle. When the knee is in a flexed position, knee flexion being produced by the gastrocnemius, it is mainly the soleus muscle that will act upon the ankle for plantar flexion.
The body’s center of gravity tends to lean forward over the ankle joint. THIS is important when thinking of anterior pelvic tilt (as mentioned in an article HERE—-COMING SOON!!!).
When there is a forward lean, the soleus muscle must continuously work to counteract the lean by plantar flexing. You can think of this as the soleus muscle working to ground the foot, plantar flexing even though the foot is pressing into the ground rather than notably moving at the ankle. The body has adapted to this by growing the soleus with fatigue-resistant fibers. Fascinating! Even so, a heightened sense of forward gravity can create undo tension in the soleus muscle.
Plantaris Muscle
Interestingly, an estimated 10 percent of the population is missing this muscle. This is a relatively weak muscle that assists the gastrocnemius and the soleus muscle. I am only noting it here because it forms what is called the "triceps surae" with the gastrocnemius and soleus and with them, creates the Achilles tendon.
Achilles Tendon
Your Achilles tendon is the thickest tendon in the body and, as described before, is the shared common tendon of the muscles on the back of the calf: gastrocnemius, soleus, and plantaris. This tendon attaches the muscles to the heel and functions to plantar flex the foot (the opposite of dorsiflexion) and stabilize the ankle.
Tightness and restriction of the muscle bellies of the calf, use under tension leading to repetitive strain, high-impact activities, a sudden increase in activity and impact, abnormal foot mechanics such as a lack of healthy dorsiflexion, having flat feet, high arches, overpronating can lead to tendon strain and inflammation.
Achilles tendonitis can develop gradually, and you can feel stiffness in the morning or the onset of fitness. The fascia over the tendon can inflame on its own or combine with tendon inflammation. Inflammation is liquid and structures can share inflammation.
You can also feel inflammation in the tendon only at the heel. Or, differently, you can have an inflamed bursa under the tendon, also on the heel.
Plantar Fascia
The plantar fascia is made of thick connective tissue and supports the arch of the foot. The bottom of the foot is called the plantar side. It runs from the heel to the metatarsal bones. The metatarsal bones are the long bones of the midfoot.
A lack of dorsiflexion can cause this, although tight or swollen plantar fascia can partially cause the lack of dorsiflexion. Over pronation, flat feet, and conversely high arches, tight calf muscles, and inflammation in the Achilles tendon can cause plantar fascia. Hard training surfaces and a sudden increase in activity can also create inflammation.
Interesting to people who like learning about fascia: Sometimes plantar fascia is called plantar aponeurosis. Aponeourosis has collagen fibers arranged in a unilateral direction and it has been found that plantar fascia has fibers that run multidirectional: vertical, transverse and oblique. So fascia is the correct term not apponeurosis.
Tibialis Posterior
Tibialis posterior is the deepest muscle on the back of the lower leg.
It originates from the posterior surface of the tibia, the posterior surface of the fibula, and the interosseous membrane.
Inserts on the tuberosity of the navicular bone—a wedge-shaped bone on top of the foot, the inner side of the middle foot which connects the talus bone (the ankle bone) to the tarsal bones of the foot. Stress fractures in athletes can affect the navicular bone.
It also attaches to all three cuneiform bones—also wedge-shaped bones that maintain arch support, provide weight distribution, stability, and flexibility to the foot.
It also inserts onto the cuboid bone, which is one of the tarsal bones and the most lateral. Tarsal bones are a group of seven irregularly shaped bones located in the foot, forming the ankle and the proximal part of the foot. They play a crucial role in weight-bearing, stability, and mobility.
*The action of this muscle is to perform plantar flexion and foot inversion. It also supports the medial arch of the foot by elevating, tensing, and reinforcing the medial longitudinal arch. Supporting the arch helps to distribute body weight. This muscle supports the other powerful lower leg muscles in elevating the heel when walking. This muscle supports balance by resisting the body's tendency to sway laterally when balancing on one foot.
Tibialis Anterior
Tibialis anterior is the main dorsiflexor (at the talocrural joint). It also acts to invert the foot (at the subtalar joint). It also adducts the foot and contributes to arch support. The tibialis anterior stabilizes the ankle. A great example of how this muscle interacts with daily motions would be that as you go to kick a ball, this muscle will stabilize your ankle on the ground and then it will pull the ankle up as your foot clears the ground.
The extensor retinaculum holds the tibialis anterior in place. The extensor retinaculum is a thick portion of fascia, and inflammation in the fascia will compress and restrict the muscles.
This muscle is on the front of the lower leg. It originates from several places: the lateral condyle of the tibia, the lateral upper two-thirds of the tibia, the anterior surface of the interosseous membrane (the tissue between the tibia and fibula bones), and the deep fascia (crural fascia).
Its tendon crosses over the ankle to its insertion points. Consider this if you have pain across the top of the ankle.
It inserts on the plantar side (bottom) of the foot on the medial cuneiform bone and the top of the metatarsal bone. The medial cuneiform bone (there are three small cuneiform bones on the top of the foot, the medial one is on the inside of the foot).
Extensor Digitorum Longus
This muscle acts upon the ankle and the toes. Its major action is to extend the lateral four toes. In the gait cycle, toe extension keeps the toes extended until the heel hits the ground. It acts with the other muscles of the front of the lower limb to perform dorsiflexion.
It originates from the lateral tibia condyle and the proximal half of the medial surface of the fibula, and the anterior surface of the interosseus membrane. The interosseus membrane is a strong sheet of specialized connective tissue that stabilizes the two bones together, the tibia and the fibula. The interosseus membrane can itself experience injury.
Just above the ankle, this muscle divides its tendon to become four tendons, sliding under the extensor retinaculum. The extensor retinaculum is a fibrous band that encases the extensor tendons and stabilizes them. It inserts onto the middle and distal phalanges of the second to fifth toes. These muscle tendons allow for extension at the metatarsophalangeal joints of these toes.
Extensor Hallucis Longus
Extensor hallucis longus is a thin muscle that sits between the tibialis anterior and the extensor digitorum. Its origin is the middle third of the surface of the fibula and the interosseous membrane. It inserts onto the distal base of the big toe.
It acts upon three of the foots joints: talocrural, metatarsophalangeal, and interphalangeal joints. Working with the other muscles, it plays accessory roles upon all these joints, but its major action is to lift the big toe. So pain or weakness when lifting the big toe? Explore this muscle.
The Three Peroneus Muscles. Also Known as the Fibularis Muscles
I am listing these muscles separately because of their confusing names. They are part of a group called either the peroneus muscles or the fibularis muscles. These muscles make up the lateral compartment of the lower leg.
Peroneus Brevis is Also Known as Fiobularis Brevis
It originates from the distal 2/3 of the lateral surface of the fibula and the deep fascia (crural fascia). It plantar flexes the foot and performs foot eversion. Peroneus brevis is injured when there is a lateral ankle sprain.
Peroneus Longus is Also Known as Fibularis Longus
This muscle lies behind the brevis. It originates of the lateral condyle of the tibia and the head and proximal two-thirds of the lateral surface of the fibula and the deep fascia. Its tendon passes under the peroneal retinaculum, which also stabilizes it. It inserts onto the lateral base of the first metatarsal and the medial cuneiform bone.
It everts the foot and assists in plantar flexion. It also applies a downward force upon the first metatarsal, helping to plant the foot to the ground.
Peroneus Tertius is Also Known as Fibularis Tertius
The peroneus tertius muscle originates from the medial surface of the distal third of the fibula and the anterior surface of the interosseous membrane, and the deep fascia. It inserts onto the dorsal (top) base of the fifth metatarsal bone. Its tendon travels under the superior extensor retinaculum.
This muscle dorsiflexes the foot and everts the foot. It helps swing the foot and toes off the ground. Researchers have reported that some people lack this muscle without experiencing any effects. Other larger muscles also perform those roles, so it doesn’t significantly contribute to any of its actions.
Resources are listed below.
Want to Know More?
I have more posts coming soon,. Stay tuned!
Check out my books on health and wellness!
The Elemental Woman
A Conversation for the Modern Western Woman Inspired by the Healing Wisdom of the Ancient Eastern Sage
Food & Mood Journal
A tracking guide to connect the food you eat, the emotions you feel, and increase the feeling of deep self-love
Mindful Movement Journal
A tracking guide to connect the motions you make, the emotions you feel, and increase the feeling of deep self-love
Basic Ayurveda
The Elemental Woman Supplement Guide
About the author:
Since 2004, Tara Lee Clasen has been assisting women on their healing adventures. As a woman-focused physical medicine provider, also trained in Eastern medicine, she knows transformation is possible and knows that with reflection and self-love, your future is full of bright possibilities.
#tmjpain #tmj #neckpain #shoulderpain #ribpain #chronicpain #jawpain #headaches #migraine #whiplash #asthma #vagusnerve #massagetherapy #manualtherapy #chiropratic #tmjpain #tmj #neckpain #shoulderpain #ribpain #chronicpain #jawpain #headaches #migraine #whiplash #asthma #vagusnerve #massagetherapy #manualtherapy #chiropractic #feet #Ankle #lowerleg #kneepain #ACL #ACLtear #meniscus #anklepain #dorsiflex #plantarflex #Anklemovement
Resources:
Chen B, Cui S, Xu M, Zhang Z, Liu C. Effects of isometric plantar-flexion on the lower limb muscle and lumbar tissue stiffness. Frontiers in Bioengineering and Biotechnology. 2022. doi:10.3389/fbioe.2021.810250
Neptune RR, Kautz SA, Zajac FE. Contributions of the individual ankle plantar flexors to support, forward progression and swing initiation during walking. J Biomech. 2001;34: 1387–1398. pmid:11672713
Liu MQ, Anderson FC, Schwartz MH, Delp SL. Muscle contributions to support and progression over a range of walking speeds. J Biomech. 2008;41: 3243–3252. pmid:18822415
Pasqualino A., Panattoni G.L. 2002 Anatomia Umana. Utet
Jean LH, Marco S, Oscar C , Manh CD. The Neuro-Mechanical Processes That Underlie Goal-Directed Medio-Lateral APA during Gait Initiation. Frontiers Human Neuroscience. August 2016
Akhtaruzzaman, Md, A. A. Shafie, and M. R. Khan. "A review on lower appendicular musculoskeletal system of human body." IIUM Engineering Journal 17.1 (2016): 83-102.
Postacchini, Roberto, et al. "Ossification of the interosseous membrane of the leg in a football player: case report and review of the literature." Case Reports in Orthopedics 2016.1 (2016): 2930324.
PF vs PA
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