At a glance, ankle mobility may seem insignificant, but it plays a vital role in sustaining athletic performance. Limited dorsiflexion and range of motion contribute to compensatory movement patterns, increased risk of ankle injury, Achilles tendon injuries, and even hip or knee injuries. Prioritize ankle mobility to help athletes improve movement efficiency, optimize power transfer, and mitigate the risk of lower-body injuries.

Components Of Ankle Mobility

Before implementing mobility drills, it’s important to understand the factors that impact ankle range of motion:

  • Soft Tissue Restrictions – Tightness in the calves (gastrocnemius and soleus) or Achilles tendon can limit dorsiflexion.
  • Joint Restrictions – The talocrural joint may lack mobility due to past injuries, improper movement patterns, or insufficient movement.
  • Neuromuscular Control – Poor proprioception and motor control can lead to instability in ankle mechanics.
  • Footwear and Training Surfaces – Prolonged use of restrictive footwear or rigid training surfaces can contribute to stiffness and limited mobility.

Assessing Ankle Mobility

These simple assessments can be used to determine an athlete’s ankle mobility limitations:

  • Knee-to-Wall Test (Ankle Dorsiflexion Test)
    • Have an athlete place their foot a few inches away from a wall and attempt to touch their knee to the wall while keeping their heel down.
    • If they struggle to achieve at least 4-5 inches of dorsiflexion, they likely have mobility restrictions.
  • Overhead Squat Test
    • Have an athlete perform a squat with their arms reaching toward the ceiling.
    • If the heels lift off the ground or knees collapse inward, ankle mobility may be a limiting factor.
  • Lunge with Dorsiflexion Test
    • Athlete performs a split squat or lunge while keeping their front heel flat.
    • Restricted dorsiflexion may cause them to shift their weight forward or lose balance.

Improving Ankle Mobility

  • Soft Tissue Mobilization
    Self-myofascial release techniques loosen tight muscles and improve joint mobility.
    • Foam Rolling the Calves & Achilles – Have athletes roll each calf for at least 30-60 seconds before each workout.
    • Lacrosse Ball Foot Release – Massaging the plantar fascia helps improve ankle mechanics and reduce stiffness.
  • Stretching and Dynamic Mobility Drills
    • Wall or Slant Board Calf Stretch – Hold for 30 seconds to stretch the Achilles tendon and soleus.
    • Banded Ankle Dorsiflexion Stretch – Using a resistance band on the ankle joint helps strengthen dorsiflexion range.
    • Knee-Over-Toe Rockers – Athletes should slowly push their knee forward over their toes while keeping their heel down to encourage ankle mobility.
  • Strengthening Exercises for Stability
    • Heel-Elevated Squats – Placing heels on a small plate or wedge allows athletes to train in deeper squat positions without compensatory movement.
    • Single-Leg Balance Drills – Exercises like single-leg stands, stability pad training, or barefoot work can improve proprioception.
    • Tibialis Raises – Strengthening the anterior tibialis helps balance lower-leg muscle function and supports dorsiflexion.
  • Proprioception and Stability Training
    Injury prevention isn’t just about flexibility—athletes need neuromuscular control to stabilize the ankle under dynamic conditions.
    • Balance Board Training – Improves ankle stability and motor control.
    • Eccentric Calf Raises – Slow eccentric loading builds resilience in the Achilles tendon and lower-leg stabilizers.
    • Multi-Directional Hop Drills – Enhances foot and ankle responsiveness to external forces.

Implementing Ankle Mobility Training

  • Integrate Mobility Drills into Warm-Ups – Start sessions with ankle mobility exercises to prepare joints for movement.
  • Use Active Recovery Days for Focused Mobility Work – Athletes can dedicate time to soft tissue work and stretching during off days.
  • Monitor Progress with Regular Testing – Periodically retesting ankle mobility shows the effectiveness of ankle mobility training.
  • Encourage Barefoot Training When Appropriate – Controlled barefoot movements on safe surfaces enhance foot and ankle mechanics.

Prioritize Ankle Mobility

Strength coaches play a vital role in ensuring athletes maintain proper movement mechanics to reduce injury risks. By incorporating mobility drills, stability work, and functional strength training into their programs, they can help athletes stay resilient, move more efficiently, and optimize performance on the field.