13 of the Best Ankle Dorsiflexion Mobility Exercises You MUST Try
Key insights: 60-second read
- Lack of ankle mobility is one of the most overlooked root causes of leg dysfunction - from Achilles pain to knee issues, bunions, and even ankle sprains.
- A restricted ankle forces the entire leg to compensate - your knee, hip, and foot have to work around the restriction, leading to irritation and vulnerability during activity.
- You need a specific set of exercises for your own restrictions - this guide offers 13 different techniques to address joint capsule tightness, muscle stiffness, and even skin restrictions.
- Local + telehealth support available - personalised physio assessment in Port Macquarie or via video consult.
As a Physiotherapist, a lack of ankle mobility is easily one of the most overlooked root causes of general leg dysfunction.
Any number of issues, ranging from Achilles tendon pain, ankle impingement, bunions, flat feet, navicular bone dysfunction and even simple ankle sprains, can be linked in some way to simple ankle joint restrictions.
The idea is that a lack of basic ankle range of motion forces the entire leg to compensate as it tries to work around a restriction. And any sustained change in loading may cause tissue to become irritated, sore, and potentially vulnerable to damage when exposed to sport and activity.
For example, a large majority of the non-traumatic knee pain I treat has some link to a restricted ankle. In this instance, a lack of range below the knee can force the knee to move differently.
In short, a lack of natural ankle mobility could set your ankle - and everything around it - up for dysfunction. So with this in mind, we each must have a specific set of mobility exercises that address our own ankle restrictions. But where do you start?
On this page
Video: 13 Ankle Mobility Exercises
In this video, I go through 13 ankle mobility exercises that address common limitations to normal ankle dorsiflexion. These range from ankle joint capsule stretches to surrounding muscle stretches, and even an exercise to help unglue any tight skin tissue!
Video Timestamps - Click to jump to each exercise
Joint Capsule Stretches
Banded Ankle Stretch
This is my go-to for directly targeting the ankle joint capsule. By anchoring a resistance band at the front of the ankle joint and then moving into dorsiflexion, the band helps "distract" the joint, creating space and allowing for a more effective stretch of the capsule itself.
Lateral Malleolus Mobilisation
Using your hands or a small ball, you can specifically mobilise the fibula relative to the tibia. This is a more advanced technique for addressing restrictions at the outer ankle bone.
Calf Muscle Stretches
Soleus Stretch
The soleus is a deeper calf muscle that crosses only the ankle joint (not the knee). To target it, perform a calf stretch with your knee bent. This isolates the soleus and is essential for full ankle range.
Gastrocnemius Stretch
The gastrocnemius is the large, visible calf muscle that crosses both the knee and ankle. A straight-knee calf stretch targets this muscle. Both soleus and gastrocnemius stretches are needed for complete calf flexibility.
Soft Tissue & Muscle-Specific Work
Foam Roller Calf + "Bone Saw"
Using a foam roller on your calves can release general tightness. The "bone saw" technique involves moving the tibia (shin bone) back and forth over a fixed foot to mobilise the joint.
Tibialis Posterior Ball Mobility
The tibialis posterior is a deep muscle that supports your arch. Using a lacrosse ball to release this muscle can help with arch pain, flat feet, and shin splints.
Peroneal Ball Mobility
The peroneal muscles run along the outside of your lower leg. Releasing them can help with lateral ankle pain and clicking ankles.
Tibialis Anterior Ball Mobility
The muscle at the front of your shin can also become tight. Releasing it can improve dorsiflexion and reduce shin pain.
Advanced Techniques & Considerations
Banded Deep Squat Practice
Using a band for assistance, you can practice holding a deep squat. This helps your body get comfortable with the position while the band offsets some of your body weight.
Elevated Split Squat
Elevating the front foot in a split squat position allows for a greater range of dorsiflexion under load, helping to improve mobility functionally.
Ankle Voodoo Floss
Compression flossing can help improve tissue glide and joint mobility. The video demonstrates how to apply it and which movements to perform.
Heel Skin Sliding Surfaces
This is a unique exercise to improve the glide of the skin and superficial tissues over the heel, which can become restricted and limit ankle movement.
The Perils of Heeled Shoes
Regularly wearing shoes with a heel can shorten your calf muscles and keep your ankle in a plantarflexed position, contributing to stiffness over time.
Helpful Equipment For This Video
- Lacrosse Ball - for tibialis posterior, peroneal, and tibialis anterior work
- Power Band - for banded ankle stretch and banded squat practice
- Foam Roller - for calf mobility and bone saw technique
- Voodoo Floss - for advanced joint and tissue mobilisation
** Please note the above are Affiliate Links from which I may earn a small commission upon purchase at no added expense to you.
Have a go and let me know which exercise hit the spot for you!
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- Grant
Frequently Asked Questions
How do I know if my ankle mobility is limited?
A simple test: place your foot about 10cm from a wall and try to touch your knee to the wall without lifting your heel. If you can't, or if your heel lifts, you likely have some restriction. Also, if you experience recurrent foot, ankle, or knee issues, limited ankle mobility could be a contributing factor.
How often should I do ankle mobility exercises?
Daily is ideal, especially if you have identified restrictions. Even 5-10 minutes a day can make a significant difference over time. The key is consistency - small, regular doses of mobility work are more effective than occasional intense sessions.
Can tight calves really affect my knees and hips?
Absolutely. The body works as a kinetic chain. If your ankle can't dorsiflex properly, your knee may compensate by moving excessively or in a different pattern. This altered mechanics can then affect your hip. Many cases of anterior knee pain, for example, have a link to restricted ankle mobility.
One key insight
"A lack of basic ankle range forces the entire leg to compensate. Any sustained change in loading may cause tissue to become irritated, sore, and vulnerable to damage. Addressing ankle mobility is often the missing piece for foot, knee, and hip issues."
Struggling With Ankle, Knee or Leg Pain?
If you'd like help uncovering the underlying cause of your ankle dysfunction - or any other persistent issue - a thorough assessment can help. Learn more about our ankle pain physiotherapy services in Port Macquarie.
Want personalised guidance?
If you'd like help uncovering the underlying cause of your ankle dysfunction, consider booking an online Telehealth consultation with Grant.
