Ankle Mobility 101: Building a Stronger Foundation From the Ground Up
When it comes to strength training, we often think about big lifts, muscle growth, and pushing past our limits. But what if I told you that your performance—whether in the gym or daily life—starts at your feet? That’s why ankle mobility is a non-negotiable in my coaching. Your feet and ankles set the foundation for everything above them, impacting how well your knees, hips, and even spine function. If you want to move better, lift stronger, and avoid injuries, it all starts from the ground up.
What Is Ankle Mobility?
Ankle mobility refers to the range of motion in your ankle joint. This includes movements like:
Dorsiflexion (lifting your foot upward)
Plantar flexion (pointing your foot downward)
Inversion (rolling your foot inward)
Eversion (rolling your foot outward)
Pronation (flattening of the arch as the foot rolls inward)
Supination (raising of the arch as the foot rolls outward)
These motions work together to stabilize your body, absorb impact, and create efficient movement patterns. Without good ankle mobility, your body will start to compensate elsewhere—leading to less-than-ideal form, inefficient movement, and a higher risk of injury.
Why Is Ankle Mobility So Important?
Your ankles are involved in nearly every movement you do—lifting, walking, running, jumping, and even standing. Limited mobility in this area can throw off everything else in your body. Here’s why it matters:
Posture & Alignment: Tight ankles can force compensations up the chain, affecting your knees, hips, and lower back. Over time, this can lead to poor movement patterns and even pain.
Strength & Performance: Struggling to hit depth in your squat? Feeling unstable in lunges? Your ankle mobility could be holding you back. Restricted dorsiflexion, in particular, limits your ability to get into strong, stable positions.
Everyday Movement: Your ankles support every step you take. Whether you’re climbing stairs, carrying groceries, or chasing after your kids, good mobility keeps you moving efficiently and pain-free.
Common Causes of Poor Ankle Mobility
So, what’s limiting your ankle movement? A few common culprits include:
Tight Calves & Achilles Tendons: Overuse or lack of stretching can make these muscles stiff, limiting dorsiflexion.
Joint Stiffness: The ankle joint itself can become restricted due to lack of movement or past injuries.
Scar Tissue & Previous Injuries: Sprains, fractures, or surgeries can leave lingering mobility issues.
A Sedentary Lifestyle: Sitting for long periods can reduce overall mobility, leading to stiffness in the lower body.
Signs You Need to Work on Ankle Mobility
Not sure if ankle mobility is an issue for you? Here are some red flags:
You struggle to achieve proper squat depth without your heels lifting or knees collapsing.
You feel unstable in single-leg exercises like step-ups or Bulgarian split squats.
You experience knee, hip, or lower back discomfort during workouts or daily activities.
Your posture suffers when standing or walking for long periods.
If any of these sound familiar, it’s time to prioritize ankle mobility!
How to Improve Ankle Mobility
1. Daily Soft Tissue Work: Use a lacrosse ball or foam roller on your calves and feet to break up tightness and improve circulation.
2. Stretch & Mobilize: Work on calf stretches, ankle dorsiflexion drills, and banded ankle distractions to improve range of motion.
3. Strengthen the Feet & Ankles: Exercises like toe raises, heel walks, and balance drills reinforce stability and control.
4. Move More: If you sit for long hours, take breaks to stretch and move your ankles throughout the day.
Your Feet: The First to Touch, the Last to Leave
Your feet hit the ground first thing in the morning and are the last thing to leave it at night. Yet, they’re often the most neglected part of our body. Think about it—each foot has 26 bones, 33 joints, and over 100 muscles, tendons, and ligaments working together. That’s a lot of moving parts that need attention!
When your feet and ankles function properly, your entire body benefits. Better balance, improved lifting mechanics, fewer injuries—it all starts with a strong foundation.
Ready to Move Better? Let’s Get to Work
I integrate foot and ankle mobility into all of my coaching programs because I’ve seen firsthand how much of a difference it makes. Whether you’re struggling with depth in your squat, dealing with nagging knee pain, or just want to move better, improving ankle mobility is a game-changer.
Need help addressing mobility restrictions? Let’s chat! Whether you’re training with me in person or want a customized mobility plan, I’ll help you build a foundation that supports your strength goals. Because when you move better, you lift better.
