Anatomy Lesson on Ankle Musculature
The ankle is made up of many many small muscles! They run from the knee down to the foot. Most people realize there is the Calves & the Shins. However, it is much more complex than that. It is important to workout your ankles not only to build calves and add curve to your legs, but also for safety! Your ankle muscle are important stabilizers of the ankle for all activity requiring balance. Especially activity on uneven surfaces like hiking or walking on the beach. So below you will learn about all the muscles that make up the Ankle region: Anterior, Posterior, Lateral, & Medial!
LATERAL
- Fibularis Longus- Runs from the fibula down to the 1st metatarsal (big toe). It does plantarflexion, eversion, and supports the arch of the foot.
- Fibularis Brevis- Runs from the fibula down to the 5th metatarsal (bone near little toe). It does plantarflexion and eversion.
MEDIAL
- Tibialis posterior- Runs from the tibia/fibula down to the navicular bone. It does plantarflexion, inversion, and supports the arch of the foot.
- Flexor digitorum Longus- Runs from the tibia down to the base of toes 2-5. It does plantarflexion, inversion, and toe plantarflexion.
- Flexor Hallucis Longus- Runs from the fibula down to the base of the big toe. It does plantarflexion, inversion, toe plantarflexion, and supports the arch of the foot.
- Popliteus- Runs from the femoral condyle down to the posterior tibia. It does knee flexion and internal rotation (turning the lower leg inward).
POSTERIOR
- Gastrocnemius- Runs from the distal femur down to the Achilles tendon and calcaneus bone. It does plantarflexion and knee flexion.
- Soleus- Runs from the fibula down to the Achilles tendon and calcaneus bone. It does plantarflexion and knee flexion.
ANTERIOR
- Tibialis Anterior- Runs from the tibia down to the 1st metatarsal. It does dorsiflexion and inversion.
- Extensor Hallucis Longus- Runs from the fibula down to the 1st toe. It does dorsiflexion, eversion, inversion, and extends the big toe.
- Extensor Digitorum Longus- Runs from the fibula down to toes 2-5. It does dosiflexion, eversion, and extends the toes.
- Fibularis tertius- Runs from the distal fibula down to the 5th metatarsal. It does dorsiflexion and eversion.
STRENGTHENING THE ANKLE
- Calf raises: Seated machineÂ
- Calf raises: Standing machine
- Calf raises: Donkey machine
- Single leg balance on ground, BOSU, or disc: Balance on one leg for 30 seconds.
- Squat Jumps: Squat and then jump up as high as possible. You can make this more challenging by jumping up onto a box or a BOSU.
- Single leg ladder hops: Hop on one leg down the ladder going sideways or forward or backward.
STRETCHING THE ANKLES
- Gastroc: Stand with your foot up against a wall or slant board. Keep the knee straight as you lean forward. Hold 30 seconds.Â
- Soleus: Stand with your foot up against a wall or slant board. Bent your knee slightly and then lean forward. Hold 30 seconds.Â
- Foam roll shins and calves: Use a foam roll to roll out your shins and calves to provide a myofascial release to the muscles after your workout.
