Today on the podcast the topic of discussion is ankle mobility. In this episode I chat about the ankle joint and why having proper ankle range of motion is important for quality and efficient every day movement, as well as for sporting performance. I briefly discuss the most common type of ankle restriction and why the shoes we wear are the primary cause of ankle mobility restrictions. Towards the end of the episode I give you some ways to objectively assess your ankle range of motion and also some exercises and lifestyle recommendations to help restore and maintain your ankle mobility. I hope you enjoy the episode!

Episode Outline

  • [00:30] Episode introduction
  • [02:40] The anatomy of the ankle joint and it's movement capabilities
  • [05:28] Why having good ankle mobility is important
  • [09:57] Most common issues with ankle mobility
  • [14:37] Assessing your own ankle mobility
  • [16:40] A little known secret to improving ankle ROM
  • [19:00] Exercises to improve ankle mobility
  • [24:00] Episode Summary

Key Points

  • The motion of the ankle joint is divided into 4 primary directions: dorsiflexion, plantar flexion, inversion and eversion.
  • Wearing footwear that has and elevated heel leads to restrictions in ankle dorsiflexion and tight calf muscles.
  • A simple knee to wall test will allow you to assess and reassess ankle dorsiflexion ROM.
  • The primary capsular motion of the ankle joint is rotational.
  • By improving rotation in a joint, you create more space in the joint, which provides more room for movement.
  • The ability to tilt (invert & evert) the ankle is the key to good ankle mobility.
  • One of the most powerful things you can do to improve your ankle mobility is to start wearing footwear that has a zero drop (toes and heel are at the same height).

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