Lower Leg Strength For Runners: Dorsiflexion

When it comes to pain in the lower legs, runners (and their therapists) often blame "tight" calf muscles. For some runners, this may be the case as research does suggest that not having enough dorsiflexion range of movement (ability to move the knee over the weight bearing foot) can potentially lead to compensatory overload.

However, having enough dorsiflexion flexibility is not the only factor to consider when it comes to lower leg biomechanics. We also need to have CONTROL over that range of movement, and that means strength in the muscles in the FRONT of the leg, i.e. the dorsiflexors themselves.

The anterior tibialis is the muscle you can feel contracting on the front of your shin when you pull your feet back towards, and the exercise in this video works this muscle in particular. It also serves in controlling and decelerating pronation (medial arch moving towards the ground) of the weight bearing foot, so once again notice the TEMPO used in the video. Take one second to pull the foot back (concentric contraction), two seconds holding that position (isometric contraction) and three seconds to slowly return to start position (eccentric contraction).

As always, remember that to make a muscle stronger you need to take it to FAILURE each set. In the case of distance running, 10 to 12 repetitions seems to be the recommended amount of reps, so make sure you use enough resistance to STOP you from being able to do more than 12. In time, as you get stronger, you will be able to do more than 12, in which case you will need to INCREASE the resistance.

If you have sustained a calf injury, this exercise can be perfect to find a level of loading to suit your needs. Bands are typically coloured to signify level of resistance, normally working from through yellow (least resistance), red, green, blue and finally black (highest resistance). You can also increase resistance by stretching the band more before engaging, and also by twisting it.

For more information, articles and tips on everything running, visit sportinjurymatt.co.uk.

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