THE WHAT: Whist consistent practice of these two simple forms contributes toward developing range & elasticity in ankle-dorsiflexion, their form & position (i.e. ‘hinged’ in the hip), also affects the hamstrings of the ‘working’ leg. For this reason, they are equally valuable in developing FRONT-FOLDING ranges, particularly the unilateral ‘Head-to-toe’ form, in which dorsiflexion ultimately becomes a limiting factor. Range in dorsiflexion is also key to the fundamental ‘Passive-squat’ form, as well as any other squat or lunge-form which benefits from or requires the knees to travel beyond the toes. Notable symptoms of limited range here affecting the squat are a sensation of falling backward, often accompanied by tension in the anterior tibialis (the muscle running along the length of the front of the shin).
The difference between the two drills is that, due to the loading position, the ‘Floor calf-pulse’ has slightly greater stimulus along the length of the lower posterior-chain (i.e. incorporating the hamstrings), and so is utilised as a more GENERAL dorsiflexion-development drill. Its drawback is that, again, due to the position, there is a LIMIT to how much dorsiflexion can be expressed before the loading is simply ineffective. In the absence of strong focus on the range or squat/front-folding in general, however, the ‘Floor calf-pulse’ may be the only tool which is required and may develop sufficiently through the phases of practice so that the more “hard-focus” ‘Wedge-pulse’ is not required.
For a varied stimulus, or in contributing toward front-folding projects such as ‘Head-to-toe’, however, the ‘Wedge-pulse’ is a very worth addition as it provides a more isolated focus on pure ankle-dorsiflexion. Again, due to loading position, whilst there is a little less stimulus to the posterior-chain there is much greater range-POTENTIAL for ankle-dorsiflexion – the standing position eliminates any potential limit in range of the foot toward the shin, and the FORWARD-pulsing trajectory gets straight to the point of “closing” this angle. As more focused on an isolated-range, however, it is strongly recommended to initially develop experience with the ‘Floor calf-pulses’ BEFORE determining if the more “hard-focus” ‘Wedge-pulses’ context is required.
‘Pulsing’ is the preferred execution for range-development in both forms, as ultimately the hamstrings & calves require an ELASTICITY quality in movement application. Such functions include producing explosive force, absorbing shock, acceleration & deceleration in which the musculoskeletal tissues benefit from this type of “elastic” conditioning. That being said, for the un-trained/minimally-moving individual, such repetitive & loaded pulsing can potentially create or exacerbate any symptoms of tendinopathy. This must be closely monitored throughout phases of practice, with method & exercise choice adjusted where necessary to stay in-keeping with the experience & capacities of the individual.
For the newcomer to such “hard-focus” dorsiflexion-development drills, then, it is preferred to err on the side of caution and forego the ‘pulsing’ execution in the initial phase/s of practice. Instead, opt for a ‘CONTRACT/RELAX’ (CR) and/or simple ‘PASSIVE-STRETCHING’ execution, which, while less potent than ‘pulsing’, will initially help to reveal the body’s true range “allowance” by reducing the nervous-system’s resting tone in the area. A more controlled stimulus, ‘CR’ will also help the practitioner to initially notice if there are any inflammatory symptoms, lesions, or other restrictions around the Achilles & calf-musculature and provide a “healing” stimulus through the isometric contractions.
For this variation in execution, simply PUSH the ball of the working foot into the ground (actively PLANTARFLEXING) whilst “blocked” in maximal DORSIFLEXION for the ‘contract’ phase, ‘relax’ into a deeper range of dorsiflexion (this can also be ‘ACTIVE’ by PULLING the toward the shins and “pushing” the heel into the ground), and then repeat for repetitions/time. For ‘passive’ stretching, simply breathe deeply and relax into your deepest available range.
4-STEP PRESCRIPTION:
1️⃣ For 2-4 weeks: 60”+ CR ea. side/exercise to deepest range to identifying & manage any un-/known adhesions which the ‘pulsing’ protocol might irritate.
2️⃣ For 4-6 weeks: 30” CR + 50x ‘pulses’, 4-5 days per week. Increase frequency to 5-7 days by the end of the phase.
3️⃣ For 4-6 weeks: 30-60” CR + 75x ‘pulses’, reducing to 4-5 days again & increasing to 5-7, if all is well.
4️⃣ BENCHMARK: 100x ‘pulses’ + 30-60” passive stretch in end-range ea. side/exercise. Aim to practice 6-7 days p/w. From here, it’s a staple with potentially years-long service.