The Ultimate Guide to Ankle Dorsiflexion: 13 Mobility Exercises to Fix a Stiff Ankle

Have you been struggling with stiff, restricted ankles for years? You're not alone. As a Physiotherapist, I've had personally restricted ankles for over a decade. This guide is the result of me finally taking my own advice, digging deep to find the root causes, and discovering the most effective exercises—including some you've likely never tried.

If you want to improve your squat depth, reduce knee pain, and move with more freedom, this step-by-step guide to improving your ankle dorsiflexion mobility will show you exactly how. We'll cover everything from soft tissue release to a crucial joint mobilisation that was a revelation for my own stiffness.

Why Ankle Dorsiflexion is Non-Negotiable

Before we jump into the exercises, let's understand why ankle dorsiflexion (the motion of bringing your shin toward your foot) is so critical. Limited dorsiflexion is a hidden culprit behind:

• Poor squat form and depth
• Knee and hip pain
• Compromised balance and stability
• Achilles tendon issues
• Plantar fasciitis

The good news? It's almost always improvable with the right approach.

The video below goes through each exercise in detail:

Step 0: The Essential Pre-Test Baseline

Do not skip this step. The key to effective mobility work is knowing what actually works for you. Your pre-test is your compass.

Your Pre-Test: The Deep Squat

Perform a deep bodyweight squat. Pay close attention to:

• Do your heels lift off the ground?
• Do your knees cave inward?
• Do your feet turn out?
• Do you feel a "pinch" or "block" at the front of your ankle?

This is your baseline. After each exercise below, re-test your squat. The exercise that creates the most immediate, positive change is your primary culprit and your most effective tool.

 

The 12-Step Ankle Mobility Protocol

Exercise 1: Banded Ankle Joint Distraction

This is arguably the most important exercise. We're targeting the ankle joint capsule itself, which is often the primary restriction.

• Loop a strong resistance band below your ankle bones, anchored to a sturdy post in front of you.
• Place the foot of your banded leg on a step or block.
• Ensure the band is pulling the shin bone backwards and down.
• Keep your knee tracking forward and slightly out over your toes.
• Gently oscillate in and out of the end range for 1-2 minutes.

Re-test your squat. Feel a difference? This means your joint capsule was a key limiter.

 

Exercise 2: Soleus Stretch (with Contract-Relax)

Now we target the deeper calf muscle (soleus). Don't just hold it statically.

• Stand on a step with your heel hanging off.
• Bend your knee to target the soleus.
• Find the tight spot, then actively squeeze the muscle for 5-10 seconds.
• Relax, and you should instantly feel a release, allowing you to sink deeper.
• Repeat this contract-relax process for 1-2 minutes.

 

Exercise 3: Gastrocnemius Stretch (with Contract-Relax)

This addresses the more superficial, bulkier calf muscle.

• Same set-up as the soleus stretch, but keep your knee straight.
• Rotate your leg internally and externally to hit different parts of the muscle.
• Use the same contract-relax technique for maximum effect.

 

Exercise 4: Calf Smash with Movement

Time to break up restricted soft tissue. Use a foam roller or a firm ball.

• Start right at the base of your ankle and work upwards.
• When you find a tender spot, stop rolling.
• While maintaining pressure, gently flex and extend your ankle to "shear" the tissue free.

 

Exercise 5: The "Bone Saw" (Advanced Calf Release)

For deeper, more stubborn restrictions. Use a roller or a rolled-up towel.

• In a plank position, place the roller just below your calf line.
• Shift your bodyweight back and forth, searching for tight spots.
• Warning: This is intense. If you can't breathe or talk, you're using too much pressure.

 

Exercise 6: Band-Assisted Deep Squat Practice

Now we teach your nervous system to use its new range.

• Hook a band overhead to use as a support.
• Squat down into your deepest, most comfortable position.
• Use the band's assistance to gently shift your hips side-to-side, exploring the new end range of your ankles.
• Spend 2-3 minutes here, practising good form (feet straight, knees out).

 

Exercise 7: Elevated Split Squat (Knees Over Toes)

Popularised by Ben Patrick of Knees Over Toes, this builds strength and mobility at the end range.

• Place your front foot on an elevated surface.
• Keeping your torso vertical and front heel down, lower your back knee straight down.
• Focus on closing the angle at your front ankle as much as possible.
• Add weight as you get stronger.

 

Exercise 8: Tibialis Posterior Release

This muscle on the inside of your shin is a major hidden player.

• Sit down and use a small, firm ball (e.g., a lacrosse ball).
• Place it on the inside of your shin bone, just behind the bone.
• Find a tender spot, pin it down, and then flex and extend your ankle to create movement and shear.

 

Exercise 9: Peroneal Release

Don't neglect the outside of the leg. The peroneal muscles also cross the ankle.

• Use the same ball on the outside of your shin.
• Find tight spots, pin, and move the ankle. You can also add in turning your foot away to increase the stretch.

 

Exercise 10: Tibialis Anterior Release

This is a game-changer. Tightness at the front of the ankle can block motion just as much as tightness at the back.

• Use the ball on the muscle at the front of your shin - just off to the side of the shin bone.
• This can be tender. Use the contract-relax technique here: tense the muscle under the ball for 5-10 seconds, then relax to sink deeper.
• Alternatively, pin the ball and gently move your ankle.

 

Exercise 11: Ankle Voodoo Floss Compression

This uses strong elastic compression to "floss" the joint and shear congested or restricted tissue.

• Wrap a Voodoo Floss band or a flat TheraBand around your ankle at 50% stretch, overlapping by half each time.
• It should be tight but not cut off circulation (toes shouldn't tingle or go white).
• With the band on, actively take your ankle through its full range of motion for 2-3 minutes—squat, walk, and flex.
• When you take the band off, you'll often experience an immediate feeling of "magic" and increased range.

 

Exercise 12: Heel Skin & Fascia Mobilisation

Restricted skin and fascia at the back of the heel can literally glue down the tissue, preventing sliding.

• With your ankle bent back, use your thumb or a grippy ball to feel for areas around your heel that don't slide easily.
• When you find a restricted spot, "wind up" the tissue by twisting the ball, then give it a quick, firm "slap" or "flick" to shear the adhesions.
• Work all around the back and sides of the heel.

 

The #1 Hidden Restriction: Lateral Malleolus Mobilisation

This was the single biggest revelation for my 15-year ankle stiffness. The head of your fibula (the lateral malleolus, your outer ankle bone) needs to glide posteriorly (backwards) during dorsiflexion. If it's stuck, it physically blocks the motion.

How to Mobilize It:

• Place your foot on a bench, ankle bent back.
• Rotate your body to put gentle pressure on the outside of the ankle, taking up the slack.
• Use your fingers to apply direct pressure to the front of the outer ankle bone.
• While applying pressure, gently oscillate or try to "shear" the bone backward as you sink deeper into the stretch.

Re-test your squat immediately. For many, this unlocks a block they didn't know was there.

 

The Culprit: Why Your Ankles Are Stiff in the First Place

All this work is for nothing if we don't address the cause. For most people, the primary culprit is wearing shoes with a heel.

The height of your shoe's heel is the exact amount of dorsiflexion you lose all day long. "Use it or lose it" applies here. Consider transitioning to minimalist or zero-drop shoes gradually as your mobility improves to maintain your hard-won gains.

Closely following this is time spent sitting. Keeping our ankles in the same position for hours on end does not do much to cultivate the end ranges of our mobility over time.

 

Your Ankle Mobility Action Plan

1. Test: Do the deep squat baseline test.
2. Investigate: Work through exercises 1-13, re-testing after each one.
3. Identify: Note the 2-3 exercises that gave you the biggest immediate improvement. These are your personal "magic bullets."
4. Commit: Spend 5-10 minutes daily on your magic bullet exercises. Consistency beats intensity.
5. Maintain: Re-test weekly and consider your footwear choices.

Stiff ankles don't have to be your norm. By systematically uncovering your personal restrictions and addressing them, you can reclaim your natural range of motion and move with confidence.

 

Need Personalised Help?

If you've tried these exercises and are still struggling with persistent pain or stiffness, you may need a tailored assessment. Book an online telehealth consultation with me, and we can dive deep into the specific causes of your ankle restrictions.