Heel walk is an ankle mobility exercise that develops strength, stability, and functional movement in the area around the ankles, while simultaneously activating the tibialis anterior and feet muscles. Using a lacrosse ball or golf ball, stand or roll the foot for at least 5 minutes twice a day. Leaning on the balls of your feet, walk 10 meters forward, maintaining balance with your hands. Releasing the plantar fascia on the bottom of the foot can improve ankle mobility as this tissue is actually connected to the calf muscles. Wrap a band around the ball of your foot and hold the band’s ends in line with the leg. Therefore, this article will focus on release techniques to improve ankle joint dorsiflexion. Sit on the floor with the leg to be exercised stretched forward and the toes pointing straight upwards. Where most of the restriction in the ankle occurs is on the side of ankle dorsiflexion. The transition into ankle plantarflexion is how we release energy during dynamic movement and is often referred to as a position of power. This is when the toes are moving away from the leg such as when a dancer points their toes or when climbing stairs. The opposite of ankle dorsiflexion is ankle plantarflexion. This movement can be observed when descending into a squat or sitting down in a chair.Ī limitation in ankle dorsiflexion can cause over-pronation and is the most common contributor to flat feet. Dorsiflexion occurs when the foot is flat on the ground and the leg is shifting over the foot. The primary movements of the ankle are dorsiflexion and plantarflexion. However, regardless of the cause, there are a few things everyone can do to increase their ankle flexibility and improve their movement.īut before we jump into the recommended release techniques, lets briefly review the movements of the ankle joint.

From tight calves to flat feet, there are several common causes of limited ankle mobility. When you perform this common drill, make sure you focus on extending your upper back to focus on thoracic spine mobility. These two drills do a fantastic job of improving snatch mobility. Any limitation in range of motion can lead to restricted movement, compensation patterns and joint stress.Īs a Podiatrist, one of the most common joints where I see restricted range of motion impacting movement is the ankle. Ankle mobility is perhaps the most important area to address to improve your snatch mobility. Mobility or flexibility in our joints is a necessary part of how we move dynamically and transfer energy when we walk, squat or jump.

Ankle mobility stretches