Definition of Plantar Flexion

When it comes to strength training and toning exercises, many tend to focus on certain areas of the body such as abdominal muscles and biceps. However it is also important to strengthen and stretch the ankles and calf muscles to stay fit and avoid injuries. This is especially true if you are a runner or a hiker. Plantar flexion is a simple movement of the foot that helps to strengthen your ankle and calf muscles.

Definition

• Plantar flexion is defined by Mosby's Medical Dictionary as toe-down motion of the foot at the ankle. It is measured in degrees from the 0-degree position of the foot at rest on the ground with the body in a standing position.
  It is simply the movement you make when you flex your foot or toes downward. The word plantar is derived from the Latin planta which means the sole of the foot. Flexior, as you can imagine, means flexing or bending.

Dorsiflexion

• The opposite of plantar flexion is dorsiflexion. This occurs when you turn your foot or your toes upward. This is also a simple movement that helps to stretch your ankles and lower leg muscles.

Exercise

• A simple exercise for your ankles and calves only takes minutes. You can incorporate this into your stretching routine after a workout.

  Sit down on level ground with your feet together, your back straight and your head up. Slowly stretch and straighten your right leg outward away from your body. Flex your foot by pointing your toes down (plantar flexion). Hold this position for a count of 5 then slowly point your toes up for another count of 5 (dorsiflexion). Do this repeatedly for 2 minutes. Go back to the first position and switch to your left leg. Do the same routine.

  This simple plantar flexion and dorsiflexion will stretch and strengthen your ankles and calf muscles.

Significance

• Athletic and recreational sports can put a lot of stress on the ankles. Walking and standing for prolonged periods of time can do this as well. If your ankles and surrounding muscles are kept strong, you can decrease chances of ankle injuries and joint pains. Strengthening your lower leg muscles will also help prevent chronic conditions like Achilles tendonitis and shin splints.

Considerations

• Incorporate plantar flexion and other stretching routines to your exercise regimen slowly. You can gradually add challenge to your strength training by adding weights but it is important to pace yourself to avoid injuries. Remember that If you don't challenge your muscles and stretch them properly, your gain will not be as beneficial.

  Remember, as a precaution, to consult your physician first before making significant changes to your exercise regimen.