#Ankle mobility how to

While you want to have good movement in both directions, limitations in dorsiflexion are usually the initial concern, because of its correlation with ankle and knee injuries. Additionally, your ankle goes through plantar and dorsiflexion every time you take a step.Īnkle mobility can be limited in one or both directions. Conversely, dorsiflexion happens when you lower your heels during the downward motion (the eccentric portion) of a calf raise or when you lower into a squat. I described plantar and dorsiflexion as pointing and flexing the foot, but when we talk about functional ankle mobility, we are usually referring to how the ankle moves when the foot is connected to or pushing off the ground.įor example, plantar flexion occurs when you roll onto your toes during a calf raise.

When ankle mobility is an issue, the ability to control or move through inversion or eversion also needs to be considered. Inversion is more commonly explained as the foot and ankle rolling out, whereas eversion is the opposite, with the foot and ankle rolling in. It is also worth noting that the muscles of the lower leg also play a role in inversion and eversion, although these movements don’t occur in the ankle joint itself. The muscles located towards the front of the lower leg are the ones responsible for dorsiflexion and consist of the tibialis anterior, extensor digitorum longus, extensor hallucis longus, and peroneus tertius. They include the gastrocnemius, soleus, plantaris, flexor hallucis longus, flexor digitorum longus, tibialis posterior, peroneus longus and peroneus brevis. The muscles located primarily on the back of the lower leg, which are sometimes collectively referred to as the calf, are responsible for plantar flexion. Range of motion is up to 50 degrees for plantar flexion, and up to 20 degrees for dorsiflexion. Dorsiflexion occurs when flexing the foot up, as if you were pulling your toes towards your nose. Plantar flexion occurs when pointing the foot down like a ballerina. The primary actions of the ankle are plantar flexion and dorsiflexion.

The muscles of the lower leg travel across the ankle and connect into the foot, allowing for the ankle to move when they contract. It is comprised of the lower part of the tibia and fibula, which are the two bones in the lower leg, and a bone in the foot called the talus. In its simplest definition, the ankle is a hinge joint where the foot and lower leg meet. Anatomy of the Lower Leg and Primary Movements of the Ankle

#Ankle mobility how to

I’m going to discuss how to identify and address ankle mobility issues, but before we go there, it helps to know a little more about the anatomy of this area. What you might not realize is that nearly all lower body movements - including walking, squatting and deadlifting - require ankle mobility.įurthermore, stiff ankles can contribute to pain and injury in the knees, hips and lower back, because limited ankle mobility often results in compensation and compression in the joints above it. Unless you’ve ever suffered an ankle injury, you probably haven’t given much thought to how your ankles move.