How to get better more flexible ankles

​Ankle mobility (or lack of) is one of the big issues that we see in the clinic. Many patients report having “tight calves” which restricts their movement and causes uncomfortable symptoms such as excessive fatigue and cramping. For the athletic population, it affects movements including running, skipping and squatting. Often one side is affected more and this is indicative of an asymmetry between sides.

How do you know if your ankles are restricted?
One of the tests we use is called the Knee-to-Wall test, which measures how far the ankle can bend into dorsiflexion.

• To perform this test, keep the heel flat at all times.
• Reach your knee towards the wall, making sure to keep the knee tracking over the 2nd toe.
• There Self be a point where your heel starts to lift off
• At this point, measure the distance from the 2nd toe to the wall.
• Unrestricted ankle range is a measurement of >10cm.

Other giveaways of restricted ankle motion include:

• Feelings of tightness or cramping in the shin or calf region
• With squatting, falling backwards or if the athlete comes off their heels.
• Feet turned out (“duck position”) in standing
• Collapsed foot arches (“flat feet”)
• Big toe valgus (when the big toe starts to face outwards) and development of bunyons

The causes of restricted ankle dorsiflexion are usually a combination of joint and muscular issues. The way that we move plays a large role in this, such as our technique with squatting and running. Previous history of ankle and/or foot injuries will also predispose the athlete to ankle restrictions.
So what can we do about it?
Treatment for an ankle restriction is targeted at both the muscles around the calf/shin region as well as the ankle joint itself. Two of our favourite drills to help with this include:

1. Self-myofascial release for the calf region and sole of the foot:
   • Using a foam roller or similar tool, massage around tight areas in the calf regions. Focus on areas which are particularly tender and apply gentle pressure. Be careful not to push too hard – more is not better! Other areas to target include the front and outside of the shin.
   • https://www.youtube.com/watch?v=xgta3Ai-9eQ
2. Banded ankle distractions:
   • Attach a band to a rack upright or sturdy object, then around the front of your ankle. Get some tension in the band and perform knee bends to mobilise the ankle. Pay attention to keeping the knee to track over the 2nd toe as you bend.
   • https://www.youtube.com/watch?v=XM0TT04ZKVM