Ankle Mobility

When people think about running form or squat depth, they usually look at the hips, knees or back. But the problem can start lower down, at the ankle. Limited ankle mobility, and ankle dorsiflexion in particular, is one of the most common restrictions we see at Shaw Spine and Sport. It can quietly affect how you walk, run, squat and deadlift.

This post explains what dorsiflexion is, why it matters, and gives you a simple ankle mobility exercise you can do at home.

What Is Ankle Dorsiflexion?

Ankle dorsiflexion is the ability to bring your foot up toward your shin, and move your lower leg over your ankle. In daily life and sport, you mostly use it when your knee travels forward over your foot. This happens at every step when you walk or run, and as you squat.

Over time, many people lose some of this range. Old ankle sprains, long hours in stiff shoes, lots of sitting, or tight calves can all limit how far the ankle bends.

Why Ankle Mobility Matters

When the ankle can't bend as far as a movement needs, your body takes the path of least resistance and it will find that range somewhere else. That's where problems can start.

Ankle Mobility and Running

As you run, your knee moves forward over your planted foot and your ankle goes into dorsiflexion. If the ankle is restricted, a common workaround is for the foot to turn out to "find" more range. That often sets off a chain reaction:

• The knee starts to collapse inward
• The knee or hip takes on extra load
• Over many strides, that extra stress can add up

Ankle Mobility and Squatting

When you squat down, your knees need to move forward toward your toes. With limited dorsiflexion, you hit a "block" at the ankle partway down. To keep going, your body usually compensates by:

• Tipping the torso forward, which shifts load onto the lower back
• Letting the knees cave inward toward the midline

Better ankle mobility can help you squat deeper with a more upright posture and better knee position. The same applies to deadlifts and other lower-body lifts.

The Best Ankle Mobility Exercise: Tri-Planer Ankle Dorsiflexion

This simple mobility exercise works the ankle joint in three directions. Do it barefoot if you can. That gives you better contact with the floor and lets the foot move naturally.

How to Do It

Setup: Stand in a split stance, or kneel in a half-kneeling position, with the working foot flat on the floor in front of you.

1. Straight ahead
Slowly drive your knee forward straight over your toes, then return to the start. Keep your whole foot flat, especially your heel, the entire time.

2. Toward the big toe
Now drive your knee forward and slightly inward, toward the big toe side of your foot. Return and repeat.

3. Toward the outside of the foot
Finally, drive your knee forward and slightly outward, toward the pinky-toe side of your foot. Return and repeat.

Switch sides and repeat all three planes.

How Often to Do It

• Frequency: 1-2 times per day
• Volume: 3 sets of 10 reps in each direction, on each ankle

Be Patient

Improving joint mobility isn't an overnight fix. It takes consistent work over several weeks. Stick with it, and you should start to notice smoother running, deeper and more comfortable squats, and better control through your knees and hips.

When to See a Professional

Mobility drills are a great place to start, but they aren't a replacement for an evaluation. Schedule an appointment if:

• You have ongoing pain in your ankle, knee, hip or back
• Your mobility isn't improving after a few weeks of consistent work
• You've had repeated ankle sprains
• You're a runner or lifter who wants a full look at your movement mechanics

At Shaw Spine and Sport, we assess how your whole body moves, not just where it hurts. That way we can find the real source of the problem and build a plan to fix it.