2: Ankle Mobility: The Hidden Limiter in Strength, Balance, and Pain-Free Movement

Most people don’t think twice about their ankles, until something goes wrong. But for many of the clients I work with, poor ankle mobility is the silent roadblock behind nagging pain, poor performance, and movement limitations. Whether it’s a deep squat, a stable lunge, or simply walking up stairs without discomfort, your ankles play a much bigger role than you might expect.

Why Ankle Mobility Matters

Mobility at the ankle especially dorsiflexion, the ability to bend your foot upward toward your shin is critical for safe, efficient movement. When that range is restricted, your body has to find ways to work around it. And that’s where problems start.

If your ankle can’t move well, you’re likely to:

Lean too far forward during squats (loading the lower back)

Collapse the knees inward during lunges (stressing the knees and hips)

Shift weight unevenly when walking or running (risking injury elsewhere)

The ripple effects can include knee pain, hip tightness, plantar fasciitis, and even lower back discomfort.

What Causes Limited Ankle Mobility?

There are a few common reasons ankles get stiff:

Tight calves or Achilles tendon (especially in people who wear heels or sit a lot)

Previous ankle sprains or injuries that weren’t fully rehabbed

Joint stiffness from lack of movement or aging

Overuse from repetitive sports, poor running mechanics, or high impact exercise

The result? A loss of natural movement—and the beginning of compensations up the chain.

Real World Example: The Stiff Squat

Let’s say a client struggles to squat deeply without falling forward. They might blame their hips or core, but when we assess ankle dorsiflexion, it’s clear: they simply can’t bend their ankles enough to let the knees move forward naturally. So their body leans forward to compensate, putting pressure on the lower back and overloading the knees.

Fix the ankles, and the squat suddenly becomes smoother, safer, and more powerful.

How to Test Your Ankle Mobility

Here’s a simple test you can do at home or with clients:

The Knee to Wall Test:

1. Stand facing a wall with one foot flat on the floor, about 4–5 inches away.

2. Try to touch your front knee to the wall without lifting your heel.

3. If the knee can’t touch without the heel rising or if there’s a noticeable difference between sides you likely have limited ankle mobility.

Fixing Limited Ankle Mobility

1. Soft Tissue Work (Release):

Foam roll the calves and Achilles

Use a massage ball on the soles of the feet

2. Stretching (Lengthen):

Calf stretches (bent and straight knee variations)

Wall ankle mobility drills (knee drive toward wall)

3. Strengthening and Control (Integrate):

Heel raises through full range

Eccentric calf lowers

Controlled dorsiflexion in lunges and squats

4. Movement Re-education:

Once mobility improves, it’s important to use it. Practice good form in squats, lunges, and step ups to reinforce healthy patterns.

Conclusion

Don’t overlook the ankle. It might be a small joint, but when it’s not working right, the rest of the body pays the price. By restoring proper ankle mobility, you unlock better balance, deeper squats, smoother gait and most importantly, less pain.

Fix the foundation, and everything above it moves better.