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Ankle Mobility That Will Make for Flexible Change

Man touching Ankle - ankle mobility

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Hip, leg, and knee discomfort can often be traced back to weakened ankle articulation or strength. Mobility, a fusion of strength and flexibility, underpins our ability to move freely. Inadequate ankle mobility not only affects the ankles themselves but also creates a ripple effect, compelling other areas of the body to compensate for this weakness. Similar to altering our gait after an ankle twist, it stresses the body differently. Healthy ankle mobility involves flexible muscles, tendons, ligaments, and fascia around the ankle joints, allowing for a wider range of movement.


Understanding Ankle Motion

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ankle plantarflexion - ankle mobility

Ankle motion pivots on the talocrural joint, where the shinbone and foot bone meet. This joint governs ankle dorsiflexion and plantarflexion, crucial for activities like walking, running, and jumping.

Ankle dorsiflexion occurs when the foot forms an acute angle with the shinbone, while ankle plantarflexion happens when the foot and toes point forward. Weightlifters aiming for deep squats often encounter challenges due to inadequate ankle flexibility, resorting to heel wedges for support.


Planes of ankle articulation

Consequences of Limited Mobility

Restricted ankle mobility affects performance in specific sports and everyday activities like brisk walking or running. While the most extensive range of motion occurs on the sagittal plane—enabling straight foot movement—other planes (transverse or frontal) have less mobility during steps.


Factors Contributing to Poor Mobility

Lower Limb Disorders: Major injuries like Achilles tendon fractures or ligament sprains impact ankle mobility. Even minor injuries or prolonged immobilization can affect stability.

Diverse Training Approaches: Varying exercises among bodybuilders or cultural differences in squatting habits influence ankle flexibility.

Genetic Variances: Genetic makeup and bone structure can affect ankle flexibility. Studies reveal genetic predispositions, like the ACTN3 xx genotype, impacting flexibility and injury susceptibility among ballerinas.


Recovery Post-Injury

Following an ankle injury, diligent attention and patience are crucial in regaining ankle dorsiflexion and overall mobility. Consulting a physician post-injury, whether for minor immobilization or severe cases requiring surgery, is essential. Ankle mobility exercises aid in restoring natural ankle mobility, with studies indicating potential gains of up to 5 degrees dorsiflexion through regular static stretches.


Exercises to Improve Ankle Mobility

Prioritize pre-exercise stretching to prevent injury and enhance performance, particularly focusing on ankle dorsiflexion. Measuring progress through simple techniques like toe-to-wall or heel-to-wall tests helps track improvements.

You can then do the following calculation to measure your range of motion:

Dorsiflexion measurement of ankle mobility
ankle dorsiflexion range of motion = 90º – arctangent (Knee to ground/Heel to wall)


General Stretching Exercises

Simple ankle circle exercises, done while standing or seated, and toe curling or heel placement while balancing on one leg improve ankle dorsiflexion and plantarflexion.

Calf Foam Rolling

Trainer working with man on exercise mat in fitness studio Utilizing a foam roller for myofascial release aids in loosening tight calf muscles, thereby enhancing ankle mobility. Rolling from ankle to calf top, pausing at tension points, is beneficial.


Various Other Mobility Drills

Exercises like standing knee-to-wall stretches or half-kneeling variations promote mobility by gradually increasing proximity to the wall, ensuring heel contact without lifting.


Significance of Ankle Mobility

Ankle mobility plays a vital role in executing daily movements effectively. While crucial for activities like deep squats and certain sports, pushing beyond one’s natural range isn’t always advantageous.


Addressing Mobility Challenges

Recognizing the limits of improving ankle mobility, using wedges for squat depth, and understanding individual anatomical differences is crucial. Despite exercises aiding mobility, every individual’s body has unique capabilities.



Ankle mobility, pivotal for movement efficiency and injury prevention, significantly impacts physical performance. While flexibility within a natural range is crucial, fixating on excessive mobility might not always yield benefits. Understanding our anatomical constraints and using exercises wisely can foster better ankle mobility without striving for unattainable extremes.

Once you feel comfortable mastering mobility check out the follow The 6 best stretching exercises for men over 50

The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the support and guidance of your physician when you are unsure about any health issues.

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