High Bar requires — greater
ankle flexion, shorter relative femur length, longer torso length, wider stance and more quadriceps dominance.
Not exact matches
Try and work on
flexion activities such as reaching for her feet and toes, playing with them, placing them in her mouth, rattles on
ankles or using her legs to kick at dangling things while on her back (keeping legs in air rather than slamming down to the floor).
By doing this, out are working in direct opposition to the triple extension of the squat by way of loading your hip,
ankle, and knee
flexion.
(Most athletes will make the mistake of pushing the foot down toward plantar
flexion as they are rotating the
ankle / foot.)
At the same time, you still get the same — if not more —
flexion at the
ankle.
Both muscles contract to produce «plantar
flexion» at the
ankle joint which is the same movement as standing up onto your tip - toes.
As a plus, vibrating calf raises increase
ankle plantar
flexion.
Ankles become loose from the repetitive
flexion and extension of kicking, hips gain greater range of motion from the undulations in butterfly and breastroke, and shoulders hyper - rotate from the repetitive circling of the arm in every stroke.
In this video I will show you how to mobilize your
ankles including toe
flexion and extension,
ankle glides, inversion and eversion and
ankle rotations.
Comparing the effects of squats with different stance widths, Escamilla et al. (2001a) did not report actual peak
ankle plantar
flexion angles, but they did report more heavily - angled shanks in narrow stance squats compared to wide stance squats.
In fact, front and back squats are more similar than they are different — both require massive amounts of strength / stability in the hips and core, as well as requisite «access» to hip
flexion, knee extension, and
ankle dorsiflexion — so I really see little need to get all territorial about which one is better.
The origins of the gastrocnemius (medial and lateral heads) are such that the two heads cross both the knee and
ankle joint and consequently function as both an
ankle extensor (plantar -
flexion) and as an accessory knee flexor and stabiliser.
Additionally, they noted that the net joint moment was an
ankle dorsiflexion moment in the medium and wide stance squats but an
ankle plantar
flexion moment in narrow stance squats.
During
ankle plantar -
flexion, relative load, knee joint angle,
ankle joint angle and repetition speed all appear to affect both gastrocnemius and soleus muscle activity.
As
ankle plantar -
flexion angle increased from -15 to 15 degrees, the moment arm length increased linearly.
The exercises with the use of these
ankle weights included seated knee
flexion and extension and standing knee
flexion and extension.
Hip extension, knee extension, and
ankle plantar -
flexion net joint moments increased markedly as side - step distance increased, while hip abduction net joint moments did not alter much at all.
Running does wonders for the muscles involved in plantar
flexion — pointing your toes toward the floor — but leaves a host of other small muscles throughout the foot and
ankle weak.
Plantar
flexion is the
ankle movement of moving the foot down, pointing the toes away from the body.
Restrictions in the superficial front line are seen with forward head posture, anterior pelvic shift and tilt, knee hyperextension, breathing restrictions in the anterior ribs, and
ankle plantar
flexion limitation (11).
The squat, for instance, is the most notable and probably the best of all glute exercises; it involves
flexion and extension at the
ankle, knee, and hip joints as well as recruitment of the gluteal (gluteus maximus), quadriceps, and hamstring muscle groups.
The initial goals of physical therapy should be to increase the passive
flexion of the foot and improve flexibility in the foot and
ankle, eventually leading to a full return to normal function.