Types Of Body Movements: Plantar Flexion
Table of Contents
What is Plantar Flexion
Plantar Flexion is when the foot is pointed down towards the ground or away from the body. Many of our daily activities involve Plantar Flexion including walking, running and driving a car.
Ankle Plantar Flexion
Ankle Plantar Flexion occurs when the toes are pointed down towards the ground. Imagine a Ballerina on her toes, or the position of the foot before you kick a soccer ball. That is what Ankle Plantar Flexion looks like.
Plantar Flexion Definition
Plantar Flexion is commonly defined as when the foot is pointed away from the body. An easy way to remember what Plantar Flexion is the word Plantar contains the root word plant. Plants grow in the ground so point your toes towards the ground.
Muscles Involved in Plantar Flexion
Refer back to the heading ‘Plantar Flexion Muscles’ to read the list of muscles involved in Plantar Flexion. They are all located in the lower leg.
Plantar Flexion Muscles
There are many muscles involved in Plantar Flexion of the foot. Some Plantar Flexion Muscles include,
Flexor Digitorum Longus
Peroneus Longus
Peroneus Brevis
Plantar Flexion Definition Anatomy
When examining the movement of Plantar Flexion, the digits in the foot will be pointed away from the body, towards the floor.
Plantar Flexion of Foot
Plantar Flexion of the Foot occurs in many movements. Anytime you are standing on your toes, you are Plantar Flexing. Movements such as swimming, biking and jumping also require Plantar Flexion. As a result, it is important to keep the muscles involved in Plantar Flexion strong and healthy as they are needed for so many of our everyday movements.
Plantar Flexion Pain
Since so many muscles are involved in Plantar Flexion, experiencing pain as you Plantar Flex could mean a variety of different things. For instance, the inability to Plantar Flex could mean that you have torn the Gastrocnemius or Soleus. Plantar Flexion Pain could also mean that you may have impinged the ankle. Because of the variety of reasons for experiencing pain during Plantar Flexion, it is best to talk to your Doctor about your symptoms and they will be able to provide you with an appropriate treatment plan.
Plantar Flexion Exercises
Some great examples of Plantar Flexion Exercises include Resisted Plantar Flexion and Toe Raises. Resisted Plantar Flexion involved sitting down on the floor with your feet extended in front of you. Wrap a band around the affected leg and pull the band towards the body so that there is some tension in the band. Plantar Flex the foot against the resistance of the band for 3 sets of 10 reps. Repeat on the other leg.
Toe Raises (or Calf Raises) are a great way to strengthen the muscles of the Calf. If performing this exercise in a machine, select the load and perform the Calf Raises as usual. If using bodyweight, find an open area and begin to walk forwards on your toes.
Foot Plantar Flexion
Foot Plantar Flexion and Ankle Plantar Flexion are interchangeable terms. They both mean the same thing!
Plantar Flexion Contracture
Plantar Flexion Contracture occurs when the foot cannot point downwards or Plantar Flex at all. Luckily, this condition can be treated with stretches and different exercises. Plantar Flexion Contracture occurs because the muscles, tendons and ligaments have been shortened and are tight which creates decreased mobility. This condition can occur in those who have been in a cast for a long period of time or those with Muscular Dystrophy or Cerebral Palsy.
Ankle Plantar Flexion Muscles
As we previously mentioned, there are many muscles involved with Ankle Plantar Flexion. The largest muscles are the Gastrocnemius and the Soleus.
Plantar Flexion Of The Foot
Plantar Flexion of the Foot is essential to running and walking. If you think that you are struggling with Plantar Flexion, or that it is affecting your running or walking, speak to an exercise professional who can examine your gait patterns and give you advice.
Anterior Ankle Pain with Plantar Flexion
Sometimes Plantar Flexion of the Ankle can cause pressure in the structure of the Ankle and create impingement in the Tibiotalar Joint. Athletes who continually Plantar Flex can experience ‘Dancers Heel’, also known as Posterior Ankle Impingement. If you are experiencing pain in your ankle, regardless of the location of the pain it is best to speak to your Doctor to receive an appropriate diagnosis and avoid further injury.
Plantar Flexion Stretch
To perform the Plantar Flexion Stretch, sit on the ground in a figure four position. Use your hands to point the toes downwards on the leg that is the most superior (or on top). Hold the position for 30 seconds and then switch legs.
Plantar Flexion Nerve
The Tibial Nerve is the main nerve that provides innervation to the muscles that are involved in Plantar Flexion.
Plantar Flexion Bumper
A Plantar Flexion Bumper is a part of a Prosthetic Foot.
