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Today we will talk about how to stretch your ankle muscles.

A good range of motion in the ankle, particularly dorsiflexion, is essential for various activities and exercises.
For example, if you want to perform a deep squat properly, you should have dorsiflexion of about 38.5 degrees according to Hemmerich et al. (2006) [1]

The normal average range for ankle joint dorsiflexion is around 20 degrees (when standing on the foot). [2]

If you want to increase your dorsiflexion range, you should stretch your plantar flexion muscles.

🔴 Gastrocnemius stretch: ankle dorsiflexion with a straight knee.
The gastrocnemius is attached at the knee and blends into the achilles tendon.
This means that in order to stretch the gastrocnemius, your knee should be fully extended.

🟢 Soleus stretch: ankle dorsiflexion with a flexed knee.
The soleus does not cross the knee joint. It only crosses the ankle joint and blends into the achilles tendon.
By flexing the knee during the stretch, the gastrocnemius will be looser and will allow the soleus to stretch more!


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