ANKLE GUIDE
Why ankle function matters more than you think
Your ankles do more than just move up and down. They help you walk, absorb force, adapt to the ground beneath you, and support smoother movement through everyday life. When ankle mobility is limited, the body often has to find workarounds.
The role of the ankle
The ankle complex includes the talocrural joint and the subtalar joint, working together to support movement, stability, and force transfer. During walking, ankle dorsiflexion allows the tibia to move forward over the foot, helping the body progress smoothly through each step.
This forward movement is not just about flexibility. It plays an important role in how efficiently you walk, how well you absorb load, and how stable the ankle feels during weight bearing tasks.
ANKLE FUNCTION SUPPORTS
- Smoother walking mechanics
- Forward body progression during gait
- Better force transfer through stance
- Adaptation to uneven supporting surfaces
What happens when ankle range is limited
When ankle dorsiflexion is restricted, movement often changes up the chain. Research has linked reduced ankle range of motion with altered walking and jogging mechanics, including changes in ankle moments, hip extension, ground reaction forces, and knee and pelvic movement.
Movement
Walking can become less efficient
Limited dorsiflexion may reduce smooth forward progression and contribute to altered mechanics through the lower limb.
Compensation
The body may work around the restriction
Reduced ankle mobility can be associated with compensatory strategies at the knee, pelvis, and hip during functional tasks.
Risk
Restricted range may influence injury risk
Lower ankle dorsiflexion has been associated with movement patterns such as dynamic knee valgus and other changes in lower limb loading.
How to improve ankle function
Improving ankle function is usually about more than stretching alone. A good approach combines mobility work, strengthening, and controlled movement practice so the ankle can move better and handle load more confidently.
Improve mobility
Gentle mobility and stretching work can help improve ankle dorsiflexion range of motion over time.
Build strength
Strengthening the ankle and lower leg helps support better control, load tolerance, and more confident movement.
Practise functional movement
Functional drills can help transfer your mobility and strength gains into smoother walking, training, and daily tasks.
Stay consistent
Small, repeatable sessions performed regularly are often more effective than occasional hard efforts.
Why this matters
Exercise based interventions have been shown to improve ankle range of motion, influence movement patterns, and support better strength, flexibility, and balance in a range of populations.
Online Exercise Programs
Want more guidance? Our Ankle Mobility Program is designed to improve ankle range of motion, reduce stiffness, and build better control and strength through the ankle and lower leg.
- 8 week program with 3 guided sessions per week
- Focus areas include ankle mobility, ankle strength, calf and shin strength, balance, and walking mechanics
- Uses simple equipment including a strength band, mini cork ball, and a box or chair
You will move from gentle mobility exercises into banded strengthening, calf and shin work, and functional drills that support smoother walking, training, and everyday movement.
View the Ankle Mobility ProgramReferences
Brockett, C. L., & Chapman, G. J. (2016). Biomechanics of the ankle. Orthopaedics and Trauma, 30(3), 232–238.
Rao et al. (2024). Research on ankle dorsiflexion and lower limb biomechanics during walking and jogging.
Lima et al. (2018). Systematic review and meta analysis on reduced ankle dorsiflexion and dynamic knee valgus.
Almansoof et al. (2023). Role of ankle dorsiflexion in sports performance and injury risk.
Young et al. (2013). Interventions for increasing ankle joint dorsiflexion: a systematic review and meta analysis.
Howe et al. (2022). Improved ankle mobility after a 4 week training program affects landing mechanics.
van der Wees et al. (2006). Exercise therapy and manual mobilisation in ankle sprain and functional instability.
Liang et al. (2024). Effects of ankle and foot exercises on ankle strength, balance, and falls in older people.