Dominic Stone
The act of bending toes backwards is called dorsiflexion. This is the backward bending and contracting of the foot at the ankle. The plantar flexion, on the other hand, is the opposite of dorsiflexion, which is positioning the foot with the toes pointing down. The muscles that help with plantar flexion include the flexor digitorium longus, which attaches to every toe except the big toe, and the flexis hallucis longus, which attaches to the big toe.
| Characteristics | Values |
|---|---|
| Term | Dorsiflexion |
| Definition | The backward bending and contracting of the foot |
| Action | Drawing the toes back toward the shin |
| Muscles Involved | Flexor digitorium longus, peroneus longus, peroneus brevis, tibialis posterior |
| Related Actions | Standing on tiptoes, pressing the foot down on a pedal, dancing en pointe |
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What You'll Learn
Plantar flexion
Several muscles are involved in plantar flexion. The gastrocnemius, which forms half of the calf muscle, is one of the main muscles involved. It starts at the back of the knee and attaches to the Achilles tendon at the heel. The soleus muscle, another calf muscle, is also important for plantar flexion. It connects to the Achilles tendon at the heel and is responsible for pushing the foot away from the ground.
The plantaris muscle, a long, thin muscle that runs along the back of the leg, works with the Achilles tendon to flex the ankle and knee joints, enabling a person to stand on their toes. The flexor hallucis longus, a deep muscle in the leg, helps with plantar flexion of the ankle and plays a significant role in curling the toes. It is vital for walking and balancing, especially when on tiptoe.
The tibialis posterior, a smaller muscle deep in the lower leg, is involved in plantar flexion and inversion (turning the sole of the foot inward). The peroneus longus, or fibularis longus, works with the tibialis posterior to stabilise the ankle during tiptoe standing and is involved in plantar flexion and eversion (turning the sole of the foot outward). The peroneus brevis, or fibularis brevis, helps maintain foot stability during plantar flexion. An injury to any of these muscles can limit the ability to flex the foot or stand on tiptoe.
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Flexor digitorium longus
The flexor digitorum longus (FDL) is a thin muscle that belongs to the deep muscle group of the posterior compartment of the lower leg. It is situated on the tibial side of the leg, originating from the medial part of the posterior surface of the tibia, medial to the origin of the tibialis posterior muscle and inferior to the soleus muscle. The flexor digitorum longus muscle is responsible for the movement and curling of the second, third, fourth, and fifth toes.
The muscle fibres of the FDL descend through the medial aspect of the posterior compartment of the leg. Just above the ankle joint, the muscle gives off a tendon that runs posterior to the medial malleolus and deep to the flexor retinaculum. The tendon then passes laterally to the tibialis posterior tendon, where it is situated deep to the flexor retinaculum. It lies in its own synovial sheath along the medial aspect of the sustentaculum tali. Beyond this point, it becomes difficult to palpate as it enters the sole of the foot, deep to the abductor hallucis, where it crosses forward and laterally on the plantar aspect.
Halfway along the sole, on the lateral side, the tendon merges with the flexor accessorius and divides into four individual tendons for the second to fifth toes. The FDL is connected to the fibula by a broad tendon. The quadratus plantae, a two-headed muscle located in the sole of the foot, also contributes to the stability and strength of the FDL, especially when flexing the toes.
The FDL plays a crucial role during the propulsion phase of walking, running, or jumping. It pulls the toes downwards towards the ground to attain maximum grip and thrust during toe-off. Additionally, the FDL aids in maintaining balance by gripping the ground while standing.
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Peroneus longus and peroneus brevis
The Peroneus brevis (also known as the fibularis brevis) is a short muscle located in the lateral part of the lower leg. It is one of the three ankle everters, along with the fibularis longus and fibularis tertius. The fibularis brevis is responsible for 63% of the power needed to evert the foot, as well as assisting in plantar flexion of the ankle. The muscle receives innervation from the superficial peroneal nerve and its arterial supply comes from muscular branches of the peroneal artery.
The peroneus brevis originates from the lower two-thirds of the lateral fibula and inserts on the proximal fifth metatarsal. The tendon of the peroneus brevis passes downwards and loops posterior to the lateral malleolus. The average length of the tendon is 79.6 mm, with a width of 4.46 mm and 14.85 mm at its midpoint and insertion, respectively.
The peroneus brevis is commonly injured during a lateral ankle sprain, and its tendon is the most frequently dislocated tendon in the ankle. Tendon injuries to the fibularis brevis are typically caused by inversion or supination forces. In a lateral ankle sprain, the fibularis brevis can tear and cause swelling. During a supination-adduction injury, the peroneus brevis tendon could be injured, potentially causing an avulsion fracture known as a Jones Fracture.
The peroneus longus is a long muscle that also contributes to the lateral compartment of the leg. It works alongside the peroneus brevis to evert the foot and maintain the transverse arch of the foot. The peroneus longus tendon, like the peroneus brevis tendon, is also susceptible to dislocation and injury, particularly in young, active individuals and those who participate in sports.
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Dorsiflexion
To perform dorsiflexion of the foot, you can try the following:
- Stand with your heels planted on the ground and lift the ball of your foot off the ground.
- While standing, face a wall and place the toes of one foot against it, keeping your foot at an angle. Slowly shift your weight backward and bring your heels closer to the wall, attempting to lift your toes higher.
- Sit down and interlace your fingers around the bottom of your foot.
It is important to note that dorsiflexion is distinct from plantar flexion, which describes the positioning of the foot with the toes pointing downwards. Standing on tiptoes, pressing the foot down on a pedal, and dancing en pointe are all examples of plantar flexion.
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Calf stretches
Bodyweight Squats and Lunges: Including these in your warm-up will help stretch the calves.
Calf Raises: Using dumbbells or just your body weight, calf raises can help strengthen the calf muscles, which is important for balanced lower-body strength.
Downward Dog Pedal: Start in a high plank with your hands directly under your shoulders. Pressing through your fingers and palms, shift your weight back to bring your butt to the ceiling, so your body’s in an inverted V shape. Rise up on the toes of one foot while you press the heel of the opposite foot into the floor. Reverse the motion, and do the same pedaling motion on the other side. This dynamic version of the downward dog stretches your hamstrings, heels, and calves, as well as your lower back and glutes.
It's important to get some movement before stretching, like a three- to five-minute walk, to increase blood flow to the muscles and help avoid injury. If calf tightness becomes persistent pain or discomfort, it's recommended to check in with a physical therapist or other healthcare professional.
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Frequently asked questions
Dorsiflexion is the backward bending of the foot. It is the extension of the foot at the ankle, similar to when you lift the ball of your foot off the ground while keeping your heel on the ground.
The peroneus longus and peroneus brevis muscles help keep the foot stable during dorsiflexion. The flexor digitorum longus is another muscle that attaches to every toe except the big toe, providing the power to flex the toes.
Stretching the calves can improve dorsiflexion by helping to loosen up the larger muscles that affect ankle movement. Ankle mobility exercises can also help, such as making circles with your ankles and moving them side to side.
