How do I improve ankle mobility?

Most ankle restriction is limited dorsiflexion, meaning the shin cannot travel forward over the foot. Knee-to-wall drills, weighted ankle rockers, and time in deep loaded squat positions all improve it, and better ankle mobility usually makes squats, lunges, and landings noticeably easier.

Test it first

Kneel with one foot flat on the floor facing a wall. Drive the knee forward over the toes, keeping the heel down, and measure the distance from the wall at which your knee can still touch it. Roughly 10 cm is a common working benchmark. Compare sides, since asymmetry is very common and often matters more than the absolute number.

Drills that work

• Ankle dorsiflexion wall mobilisation: 10 to 15 controlled reps per side, heel stays down.
• Calf stretching: Address both the straight-knee and bent-knee versions, since they target different structures.
• Deep squat holds: 60 to 90 seconds, holding onto something if needed.
• Single-leg calf raises through full range: Strength at end range is what makes the mobility usable.

Why strength belongs in the plan

Stretching alone often produces range that disappears within days. Loading the ankle through its full range, particularly with calf work that includes a deep bottom position, builds the control that keeps the range available under load.

How it shows up elsewhere

Limited dorsiflexion forces compensation. Squats become more hip-dominant with heels lifting, lunges get shallow, and landings transfer more load to the knee. Improving the ankle often quietly resolves knee complaints that were being treated as knee problems. The interaction is explained in The Joint-by-Joint Approach to Movement.

Frequency and expectations

Five to ten minutes most days beats one long weekly session. Expect a measurable change in the knee-to-wall test within three to four weeks.

When it is not muscular

If the restriction feels like a hard block at the front of the ankle rather than a stretch at the back, or if there is a history of significant ankle injury, there may be a bony or joint restriction that stretching will not change. A physiotherapist can assess this. More detail is in The Foot and Ankle Complex.