Very often the flexibility of the ankle joint determines the ability of performing exercises as it often is the first point of contact with the ground. Previous research has also highlighted that having better mobility at the ankles can contribute to hip and knee injury prevention.

How do I know if I have limited ankle mobility?

Active and passive range of motion tests are always great at identifying limitations and restrictions within joints. Functional tests such as a squat is also great at identifying limitations within the ankle joint.

Patient who has good ankle mobility will be able to sit deep into the squat maintaining good posture and without any heel raises. Contrastingly, patients with limited ankle movement will find it a lot harder to sit into the squat and rather than keeping their chest up they are likely to fall forwards and raise their heels.

Very often patients are not aware of this restriction, therefore getting them to do a squat with their side to the mirror is a great visual representation.

How can I increase my ankle mobility?

Our Injury Rehabilitation Specialist, Monika, demonstrates a few mobilisation and stretching techniques which aim to increase ankle dorsi-flexion.