Functional Recovery and Improvement: Foot and Ankle

I would like to introduce to you the ideal ranges of motion of all the major joints in the body over the next few weeks so that we have a goal to work toward with exercise and function. A long term goal would be to understand how the body is put together to function efficiently, and when it is not functioning efficiently, how it breaks down. Understanding function of our body is the key to preventing injury, improving performance and longevity.

Beginning with the foot and ankle I would like to apply a consistant mode of description of movement and that is to describe motion in the flexion / extension plain [sagittal] first, then the side bending plain of motion [frontal] and finally the rotational plain of motion [transverse].

The sagittal plain motion that occurs in the foot and ankle is called dorsi flexion and plantar flexion.

Dorsi flexion occurs when the top of the foot comes toward the front of the shin. Dorsi flexion typically occurs at heel strike during walking and is typically under exaggarated do to footwear, body position and weakness. This is a key area for improvement.




Plantar flexion is where the bottom surface of the foot is being pointed downward toward the ground or into the ground as it does during toe off while walking.
Plantar flexion is very important to us because it is where we get most of our propulsion from the foot during walking and running. This motion is often over done because of a forward body position causing us to also balance our body and decelerate our body with the muscles and tendons that create this motion. Due to this overload it is a common area for repetitive strain injuries.


The frontal plain motion is eversion and inversion, pronation and supination.

Eversion is when the outside edge of the foot is lifted upward toward the ankle.








Inversion is when the inside edge of the foot is lifted upward toward the ankle.










Motions that occur with eversion and inversion are pronation and supination.

Pronation is when the arch flattens as the foot rotates about a central long axis that goes through the center of the second toe through the foot and out through the center of the heel.



This motion helps the arch of the foot adapt to ground surfaces and to decelerate the body during walking and running. The shock absorption function is often over utilized causing a breakdown of the ability to create the arch at the right time for optimal propulsion at toe off during walking and running. This is related to the body being out of position rather than a weakness in the foot. You can simulate this motion by keeping your feet flat and leaning forward slightly while bending your knees slightly.


Supination is when the arch elevates as the foot rotates about a central long axis that goes through the center of the second toe through the foot and out through the center of the heel.



Supination is what helps the foot form a rigid stable arch for optimal efficiency during toe off to get the most propulsion power. This motion is created by a combination of muscle contraction, timing of the position of body parts during the walking/running or gait cycle and ground reaction forces. Often all of these elements can be improved upon. Some people have naturally high arches but they can still experience too much pronation which shoes and arch supports alone will not completely correct for the loss of function of the arch. That goes for all over pronators as well, shoes and orthotics/arch supports alone will not completely correct the loos of function of arch mechanics because they will only brace you not correct the body function above the foot and ankle that can creat the problem.

The transverse plain of motion includes foot external and internal rotation.

Foot external rotation is where the foot is flat and rotates outward.










Foot internal rotation is where the foot is flat and the foot rotates inward.









These are important motions to be aware of where they are coming from. Is it the foot/ankle, is it the knee/thigh or is it the thigh, hip, pelvis that is creating it or to some degree all of them. So it is important to test this at the ankle and compare right and left for symmetry.

The bottom line is that foot and ankle function is complex and understanding the function and being proactive with taking care of it is vital to your longevity and enjoyment of life. The function of the foot and ankle affects the whole body and the whole body affects the foot and ankle.

We offer functional improvement treatments and classes to help you optimize function of all the bodies joints and muscles. Check the blog frequently for class updates or schedule a functional recovery and improvement appointment today and let us know what area you would like to focus on to start with.

Dr. McMaster