3 STEPS TO STOP DORSIFLEXION IN RUNNING
 Dorsiflexion
is a common occurrence and it is not clear for many whether
dorsiflexion is good or bad in relation to running.
From the Pose Method point of view dorsiflexion is not good
and it does not produce any benefits in running. Dr. Romanov
considers it a BAD HABIT that needs to be corrected, "dorsiflexion
is a foot movement upward produced by the activity of the
front part of shin muscles...We see it often in heel striking
runners as a preparation for landing on the ground. By this
movement the runner's heel becomes a leading part of the foot
during landing. This activity allows one to get a more rigid
foot position on the support. So it is supposed to be a good
thing, if the foot is rigid and the heel is striking the ground.
But from medical reports and our own experience we know that
it is the opposite." (Dorsiflexion).
Any bad habit can be dropped if you set your mind to it.
Following the recommendations below will help you succeed.
CHANGE HOW YOU LAND - LAND ON THE BALL OF YOUR FOOT. Change
the way your feet land when running. Land on the ball of the
foot or forefoot. Do not land on the heel. You have to stay
focused on this, until it becomes second nature. This step
alone will help you a lot. But you need to continue working
on this. Various beginner level Pose running drills can help
with this too.
STABILIZE LANDING ON THE BALL OF THE FOOT. Now that you've
made a significant change for the better, you need to maintain
it by providing stability. The easiest way to do this is to
perform various jump exercises. A simple exercise of jumping
rope offers an amazing array of benefits, like stronger and
healthier feet, while helping to engrave the ball of the foot
landing.
DO DORSIFLEXION EXERCISES TO REDUCE DORSIFLEXION OF THE FEET.
Work on developing strength of the front group of shin muscles
such as tibialis anterior by doing dorsiflexion exercises
with different kinds of resistance: your partner's, rubber
bands, and free weights. The paradox is that these exercises
work remarkably well for reducing dorsiflexion of the feet.
Article by Dr. Nicholas Romanov
Composed by L. Romanov
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