The Impact of Ankle Mobility on Athletic Performance and Injury Prevention

Ankle mobility is a cornerstone of athletic performance and injury prevention.  Limited ankle mobility, specifically dorsiflexion (bringing your foot toward your shin), can compromise movement efficiency and increase stress on the knees, hips, and back.   At The Impact Initiative Physical Therapy & Performance in Woodstock, GA, our performance physical therapists assess and address ankle mobility as part of an evidence-based approach to improve power output, strength, and long-term training capacity for runners, lifters, and hybrid athletes.

Why does ankle mobility matter to the athlete?

Foundation of movement:  The ankle is the first link in the kinetic chain. When compromised, the forces are altered through the knee, hip, and spine. 

Connection to the brain:  Ankle dorsiflexion activates centers in the brain associated with movement preparation, balance, and coordination. 

Injury prevention:  Maintaining optimal ankle mobility is critical to reducing risk of injury

Performance Implications

Running and sprinting:  Adequate dorsiflexion provides efficient push-off and stride mechanics. Athletes with restricted motion leads to shorter stride length and slower acceleration.

Jumping and landing: Proper ankle range of motion absorbs impact forces, reducing stress on the knee and hips, reducing risk of injury.

Strength training:  Squats, lunges, and Olympic lifts require adequate ankle motion, if unavailable, compensations develop which compromise efficiency and safety. 

Injuries: limited mobility can lead to injuries including but not limited to plantar fasciitis, shin splints, knee pain, ACL injuries, hamstring strains, and low back pain.

How to improve your ankle mobility?

You can begin with a simple ankle mobility routine, but if your progress stalls or you experience discomfort, it’s best to work with a skilled performance physical therapist who can identify the root cause of your limitations and personalize your plan.

Interventions may include:

Soft tissue work:  cupping, dry needling, manual techniques

Joint mobilizations: a manual therapy to improve joint motion

Dynamic stretches: banded ankle mobilization, weighted dorsiflexion stretch and more.

Functional work:  progressive squat, lunge, and running drills to keep you training.

Mobility routine example:

Ankle bends (dorsiflexion):   In kneeling position, keep front foot flat and shift weight forward to bend the front ankle.  Hold 10seconds and repeat 5-8 reps.

Banded ankle mobilization:  Using a thick resistance band, anchored behind you, place foot on step and lean forward to stretch ankle. Hold 10seconds and repeat 5-8 reps.

Myofascial release to calf and hamstrings:  Sitting on floor, using foam roll to reduce tension through calf and hamstring muscle groups.

Myofascial release to plantar fascia:  Sitting in chair, place a ball under foot and gently massage plantar fascia (bottom of the foot).   

Putting it all together: 

• Ankle mobility is the foundation of movement. 

• Limited mobility leads to compensated movement and injury risk.

• Addressing ankle mobility is one of the most impactful investments in your training.

• Simple daily mobility routines are vital to injury prevention and optimizing function.

If you’re experiencing limited ankle mobility or want to optimize your movement for better training outcomes, contact The Impact Initiative Physical Therapy & Performance in Woodstock or Canton, GA. Our performance physical therapists help athletes move better, lift stronger, and optimize performance.  

Book Your FREE Phone Consult

Fitness-Forward. Evidence-Based. Impact-Driven.

Performance Physical Therapy

Woodstock, GA

Citation: Almansoof HS, Nuhmani S, Muaidi Q. Role of ankle dorsiflexion in sports performance and injury risk: A narrative review. Electron J Gen Med. 2023;20(5):em521. https://doi.org/10.29333/ejgm/13412