Ankle Mobility
Why Ankle Mobility Matters
The ankle joint plays a crucial role in nearly every movement we perform, from walking and running to squatting and jumping. Limited mobility in this joint can lead to compensations elsewhere in the body, increasing the risk of injury in the knees, hips, and lower back. Proper ankle mobility allows for better biomechanics, improved efficiency, and enhanced power generation during athletic activities.
Common Issues Caused by Poor Ankle Mobility
Restricted Squat Depth – If your ankles lack mobility, you may struggle to reach full depth in squats without your heels lifting off the ground or your torso excessively leaning forward.
Increased Injury Risk – Limited dorsiflexion (the ability to bring your toes toward your shin) forces the body to compensate, often placing extra stress on the knees and lower back.
Decreased Running Efficiency – Proper ankle mobility allows for a smoother, more natural stride, reducing the risk of shin splints and Achilles tendon issues.
How to Assess Your Ankle Mobility
A simple test to check your ankle mobility is the knee-to-wall test:
Stand facing a wall with one foot about 4 inches away (or the distance of your fist).
Keeping your heel on the ground, try to touch your knee to the wall.
If you struggle to reach the wall or your heel lifts, you may have restricted ankle mobility.
Improving Ankle Mobility
If you find that your ankle mobility is limited, incorporating the following exercises into your routine can help:
Ankle Dorsiflexion Stretch – Use a band or your body weight to gently stretch the front of your ankle.
Calf Foam Rolling – Break up tightness in the calf muscles, which can restrict ankle movement.
Heel Elevated Squats – Train movement patterns while gradually improving mobility.
Ankle CARs (Controlled Articular Rotations) – Move the ankle through its full range to improve joint control and mobility.
Eccentric Calf Raises – Strengthen and lengthen the calves for better range of motion.
Dry needling, cupping, and manual therapy - All great options to improve mobility in the ankle joint.
Takeaways
Ankle mobility is often the missing link in achieving optimal performance and injury prevention. By assessing your mobility and incorporating targeted exercises, you can move more efficiently, lift heavier, run faster, and reduce your risk of injury.
If you’re struggling with persistent mobility issues, a physical therapist can help assess and create a personalized plan to get you moving at your best. Prioritizing ankle mobility now will pay dividends in your long-term health and performance.
If you feel you may have some limitations in your ankle mobility holding you back, come check us out in Westerville for your physical therapy needs! We will get to the root cause of the issue and more importantly, build resilience in your body to stay moving