Foot pain while dorsi flexing

While I am exercising and trying to gain more dorsi flexion I reach my max point, feel I can go beyond it and then get hit with some local pain at the front of the foot ankle area - the attached photo of a generic foot which I have marked for ease of explanation….. anyone have similar experiences or know why that is?

Foot Pain

6 Comments so far

  1. ryanb on August 1st, 2012

    From the been there done that dept…

    In my case, I recognized a similar pain as being caused by poor alignment of the ankle joint. As I dorsi-flexed, the ankle went through too much pronation, misaligning the joint, resulting in pain.

    For me, the answer was to ensure that my ankle didn’t collapse inward, and to carefully ensure that my knee stayed properly over my toes. Wearing an insole with a lot of arch support helped too.

    Does your “good” leg hurt too? If not, carefully watch how the joint (on your good leg) articulates through dorsi-flexion, what how your ankle and foot move; and then try very hard to replicate that exact same motion with your injured foot. When I did so, I could eliminate the pain in the crease of my ankle joint.

  2. ryanb on August 1st, 2012

    PS: at 11 months, I still struggle with this a bit, and when doing dorsi-flexion stretches, have to be very careful about how I align my foot and ankle. Do it right, and I can feel an excellent stretch in my Achilles region. Do it wrong, and I “hit the stops” on the front of my ankle, before I reach the limit on the Achilles.

  3. normofthenorth on August 1st, 2012

    Ya, what Ryan said. I discussed this a bit in my recent blog on the perils of healing SHORT. My podiatrist was concerned because on my RIGHT ankle (surgically repaired ATR #1, late 2001), I’ve been dislocating(?) the joint you’ve circled in your photo, to compensate for my inadequate AT extension. He’s afraid I’m going to destroy the joint. He gave me a small heel wedge, but took it out at the next appointment because it didn’t seem to be doing anything for me.

    But he did recommend that I try to stretch my calf and AT, and do so withOUT collapsing that little joint. I’m pretty sure he suggested that I slightly point my foot toes-out and stretch over the big toe, which does seem to give me a good calf-muscle stretch.

    He also often jammed his thumb into that little circled joint while flexing my ankle, to hold that joint in place and isolate the stretch to my big ankle joint (and calf-and-AT).

    I forget, Andrew, did you have surgery? Is it possible that your OS (like mine in 2001) intentionally trimmed your AT short? Mine said he did it because I’d be able to run and jump better with a short one than a long one. It’s sort of true up to a point, but getting it the right length seems to be much better. . .

  4. andrew1971 on August 1st, 2012

    Thanks guys, yes looks like you are both right I am not stretching in the same way as my good foot and it is the small circlet, when I focus on the position as I stretch it all comes good :)
    Hi Norm - I corrected post as requested, but I don’t know where the editing opion is on the dashboard to activate it :(
    I am non-op

  5. gkraemer14 on August 1st, 2012

    Looks like you have it figured out but my guess is you just have a bit of tightness in your talocrural joint and associated joint capsule. If you’re going to PT just ask your therapist for some gentle AP talocrural mobilizations.


  6. kimjax on August 2nd, 2012

    Glad to see this - I have the same “stop,” Andrew. I thought I was imagining it, but I have better DF when the foot is slightly tilted out as well. Just tried what you said with the good foot, and same thing!! Don’t know what I’d do without this blog - thanks!

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