How to Unlock your Ankle Mobility

Ankle mobility is an important aspect of physical health that is often overlooked. However, limited ankle mobility can lead to compensations in other joints, pain, and injury. Fortunately, there are several ways to improve ankle mobility, and doing so can have numerous benefits for your overall health and wellbeing.

Why is ankle mobility important?
The ankle joint is a hinge joint that connects the lower leg bones (tibia and fibula) to the foot bones. It is responsible for flexion, extension, and rotation of the foot. Proper ankle mobility allows for smooth movement in different directions, which is crucial for activities such as walking, running, jumping, and changing directions.

Without adequate ankle mobility, the body may compensate by putting extra stress on other joints, leading to pain and injury. Limited ankle mobility can also affect balance and stability, which can increase the risk of falls and ankle sprains.

What causes limited ankle mobility?

There are several factors that can contribute to limited ankle mobility, including:
  1. Inactivity: A sedentary lifestyle can cause the muscles and tendons around the ankle joint to become tight and stiff, reducing mobility.
  2. Injury: A sprained ankle or other ankle injuries can lead to scar tissue and limited mobility.
  3. Tight footwear: Wearing shoes that are too tight or have a high heel can reduce ankle mobility over time.
  4. Aging: As we age, the muscles, tendons, and ligaments in the ankle joint can become less flexible, leading to limited mobility.
How to improve ankle mobility:
Improving ankle mobility can be achieved through a variety of exercises and stretches. Here are some ways to improve ankle mobility:
  1. Foam rolling: Place your calf muscles on top of a foam roller and simultaneously drive the leg down and flexing and extending the ankle
  2. Ankle dorsiflexion stretch: Start in a lunge position with both legs bent to roughly 90 degrees and grabbing onto a stationary object such as a squat rack. Drive the knee forward without having the heels lift off the ground
  3. Seated toe raises: Sit with your feet shoulder width apart and squeezing onto a foam roller with your knees. While keeping the heels on the ground, lift the feet up towards the ceiling
Incorporating these exercises into your daily routine can help improve ankle mobility and reduce the risk of injury.
How we can help

If you’re looking to rehabilitate your ankle pain, please enroll into our Unlock your Ankle Mobility Rehab Program!

This 12 week ankle rehab program includes easy to follow exercises and stretches (accessible through our app) and completely takes the need out of guessing what exercises work for you. Best of all, it only requires 10 – 15 minutes every other day!

Or if you’re located in the Toronto area, book an appointment with one of our health care practitioners to get started in developing a personalized rehab plan to start improving your ankle mobility.