With the right amount of flexibility and mobility in the lower leg, you will get ankle stability and make it possible for you to adaptable while walking or running.
With our feet in positive heel shoes most of the day, it reduces are adaptability. Our foot muscles are underused and our lower leg muscles are over used, becoming tight and restricted.
With this restriction, we lose dorsiflexion, so to get pass this restriction we either overpronate or supinate.
A pet peeve of mine is running shoe stores that video tape runners running on a treadmill of their lower leg and foot. Seeing if the foot overpronates or supinates and then selling a runner a shoe and/or an over the counter orthotic to fix their problem. Orthotics may be a quick fix, it doesn't get to the root cause of the problem, which isn't just happening in the lower leg, but in the pelvis too
Lack of dorsiflexion doesn't just affect the foot, it affects everything above- in the knee, hip, pelvic floor, back, etc... affecting your stability overall. When you increase dorsiflexion, it improves ankle stability.
Lack of dorsiflexion can affect not just the posterior muscles of the lower leg, but also the anterior muscles of the lower leg.When you bend you knees with your heels on the ground. It's possible to feel restriction in the back of the leg, but for some people, they can feel restriction on the front of the lower leg.
In the anterior compartment of the lower leg, it contains the tibialis anterior, extensor hallucuis longus and extensor digitorum longus. These muscles dorsiflexes the foot at the ankle.
Restriction of dorsiflexion is the lack of lengthen in the posterior compartment and the lack of fibula and tibia widening around the the talus in the front of the lower leg. The superior articular surface of the talus is wider anteriorly.
The fibula and tibia is loaded in dorsiflexion, it provides a snug fit around the talus and in the push off phase of the gait, creates stability, which is a good argument in itself for landing under your center of mass while running. The tibia and fibula rotate slightly and need to be mobile.
Muscles can get knots and adhesions. Foam rolling helps to get rid of these knots, adhesions and gets things moving again.. If you feel tender spots while rolling hold for a few seconds, but in general you want to roll an area for about 1-3minutes.