How to Improve Ankle Mobility in 3 Steps

In this post we’re going to look at three reasons why the ankles get tight and how to fix them.

The importance of good ankle mobility

Basic movements like walking and squatting rely on good ankle mobility. In the squat they assist the hips in getting low to the ground with a neutral spine [1].

While walking, ankle mobility helps keep the feet parallel to one another to prevent overpronation.

Duck Footed (Toed-Out) Walking & Squatting

When ankle mobility is restricted, they block proper range of motion in movements like squatting and walking [2].

To compensate, the feet are forced to toe-out like a duck, collapsing the arches. In this way, the mid-feet become second ankle joints [3].

This association between flat feet and tight ankles was validated in a 2022 study which found that more than 70% of people with fallen arches presented with some form of ankle mobility restriction [4].

And because tight ankles directly affect the feet, our body’s foundation, they indirectly affect other areas of the body too.

For instance, several studies cite the detrimental impact tight ankles have on the knees [5] [6].

In a nutshell, improving ankle mobility can improve performance and reduce the risk of injury [7].

Outside of doing specific stretches, there are a few basic things one can do to improve ankle range of motion.

3 Causes and Fixes for Ankle Tightness

1. Raised-heel shoes

Wearing raised heels cause the feet to plantar-flex (point downwards), which contracts the calf muscles.

The shortened calves gradually adjust by becoming chronically tight, leading to a restriction in ankle mobility [8].

Fix:

Choose shoes that are flat, known as zero-drop shoes.

The lack of heel elevation allows the foot to be in a neutral position with the toes and heel on the same level. This will prevent the ankles from getting restricted through calf tightening.

2. Weak feet

The feet and their arches are our primary line of stability.

When they’re weak, the larger muscles of the leg, like the calf muscles, are asked to make up for the shortfall. This burdens these larger muscles, causing them to overwork and tighten up.

And as we mentioned earlier, calf tightness will restrict ankle movement [9] [10].

Fix:

The simplest solution for weak feet are barefoot shoes. The minimal soles encourage full movement across the 33 joints in each foot, which stimulates the intrinsic foot muscles and strengthens them over time.

Just 6 months in barefoot shoes was found to increase foot strength by almost 60% [11].

3. Wrong Exercise Selection

Not all exercises challenge the full range of motion (ROM) of the ankles.

For example, a parallel squat requires minimal ankle dorsiflexion.

So, if you limit your squat depth, your ankles won't develop the mobility needed for deeper movements. It's the principle of 'use it or lose it.'

Fix:

The simplest way to increase ankle motion is to choose full ROM exercises.

Choosing to do deep squats will force the knees over the toes and the ankles to dorsiflex to their fullest. In this way, the deep squat becomes the mobility exercise.