Sprinting is a very dynamic action that requires you to apply large forces into the ground. Sprint speed can be improved through rigorous training, but there are also technical aspects of sprinting that can be improved in order to improve speed...
With more than 15 bones in each foot and multiple bones in the ankles, the lower anatomy utilizes a complex system of articulating joints. However, the ankle itself is a relatively simple hinge joint. The two motions allowed by the ankle joint are...
When you dorsiflex your ankle, you reduce the angle between your shin and foot. The muscles that accomplish this action -- the extensor digitorum longus, extensor hallux longus, peroneus tertius and tibialis anterior -- are located on the front of...
The muscles that are involved in dorsiflexion, which is decreasing the angle between the surface of your foot and your shin, include all the muscles in the front part of your lower leg. Your calves work in opposition with the shins to control the...
Pronation is the movement of the subtalar joint -- or the back motion of your foot -- as you walk or run. Over pronation occurs when pronation is excessive, and is particularly common in individuals with flat feet. Over pronation can lead to a...
A cam walker consists of a soft, one-piece foam "boot," which opens entirely down the front. This allows the user to insert the foot and leg with ease. After the foot and leg are in place, the boot is wrapped around the front of the leg and over...
Dorsiflexion is the act of moving your toes and feet upward toward your shins, stretching the calves, plantar fascia and Achilles tendon and shortening the tibialis muscles in your shins. It is the opposite movement of plantarflexion, which is...
Many of the muscles in your body that are involved in body movements act through the levers of the musculoskeletal systems. A lever is a rigid or semirigid body that when subjected to force is moved along, but does not pass, the fulcrum or the...
Squatting can be an everyday activity, a popular strength training exercise and also one of the lifts contested in the sport of powerlifting. Whether you are squatting down to sit in a chair, performing squats to condition your lower body for...
Plantarflexion is a movement of the ankle, so plantarflexion exercises strengthen and lengthen the calves and ankles. The rear calf muscles plantar flex the ankle, which is the movement by which you bend your ankle to point your toes. Stretching...
The tibia is a large bone in the lower segment of the leg that connects your knee to the ankle. Both sides of the tibia have thin strips of muscle called the anterior and posterior tibialis. The anterior part is on the front and the posterior part...
Plantar flexors and dorsiflexors provide the movement, strength and stability for your ankles. These muscles run up and down your calves and shins and allow you the motion to point your foot up and down. Ankle flexor muscles are important in...
You might not think about your great toe's function all that much, but when it does not function within its proper range of motion, you are likely to notice right away because it will lead to problems with your walking gait. If it malfunctions for...
As you age you will notice your body loses muscle mass, especially if you do not regularly exercise. Muscle mass loss will also occur in your ankles and feet, which can contribute to balance and mobility problems. An effective strength training...
The Professional Ski Instructors of America training manual, "Visual Cues to Effective and Ineffective Skiing," details the four basic skiing skills: balance, edging, pressure and rotary movement. The manual's second page shows a skier whose weak...
The 20 muscles in your feet work with the joints to help you move in a variety of ways. They include dorsiflexion, moving the foot upward, and plantar flexion, pointing the foot downward; abduction, turning the toes out, and adduction, turning the...
Running speed is a function of stride length and stride frequency, according to the National Strength and Conditioning Association, and tightness in the muscles supporting stride length may ultimately reduce one of these key elements of speed....
Doing well-known exercises for the calves such as calf raises is only half of what you must do to strengthen the inner portion of your calves. The muscles that are found on the inside of the calves are the gastrocnemuis, soleus and anterior...
Despite the reality that isotonic ankle-strengthening exercises do not give you big muscles to show off, they do help you avoid one of the most frequent types of joint injury. Ankle injuries include sprains or tears in the muscles and tendons...
Hallux valgus is a condition in which the big toe of the foot curves out and then back in toward the second toe. This creates a bunion. Wearing wider shoes to make room for the protrusion may be enough to deal with the problem, but often surgery...
Functional exercises are part of a home exercise plan. You should do the exercises several times a week for maximal benefits. According to a study by Carl Mattacola and Maureen Dwyer published in the "Journal of Athletic Training," functional...
Your fibula is the smallest of three bones that make up your ankle. A broken fibula occurs for a variety of reasons, including twisting, tripping, trauma or falls. Specific home exercises to do after a broken fibula concentrate on restoring...
Ankle exercises include strengthening, stretching, range of motion and balance activities. Your ankle can make four main motions. Plantar flexion is pointing your toes, while dorsiflexion is lifting your toes toward your shin. If you turn the...
The ankle joint is located where the bones of your lower legs and feet come together. There are three separate joints that make up your ankle. The tibiotalar joint, however, is most commonly thought of as the ankle joint. It allows you to flex...
Theraband is a brand name of elastic exercise bands and tubing that are used for strength and resistance training. Exercises designed to strengthen the ankle joint are effective in reducing and eliminating injuries to the ankle and improving foot...
According to Justin Price, owner of The BioMechanics and a corrective exercise specialist in San Diego, California, overpronation and a lack of dorsiflexion are two common deviations among most ankles and feet. Overpronation is where you shift...
You use your plantar flexor muscles all the time, and if you do not stretch them, tension builds up, causing pain in the calves and even the plantar fascia. The plantar flexor muscles include the gastrocnemius and soleus calf muscles, but these...
If the muscle on the front of your calf --- the tibialis anterior --- is not conditioned through strengthening exercises, you can develop a painful overuse injury by doing something as minor as walking quickly. The tibialis anterior runs next to...
Your peroneal tendons are located in your lower leg close to the outside of your ankle. These short, narrow tendons attach your peroneal longus and peroneal brevis muscles to the bones on your outer foot. Peroneal tendonitis is a chronic...
Ankle sprains are common injuries for athletes and can put one on the sidelines for extended periods. Learn how to treat sports injuries in this video on health and rehab.
