Hello Next Level Clients,
I'd like to discuss the benefits of maintaining proper ankle flexibility and mobility.
We are on our feet all day (or at least partial). In order to get around we need to have pain-free feet and ankles. Whether you're sitting or standing, your ankles play an important role in your everyday life. When our ankles and then our feet start acting up. We have a problem!
If you’re like most people, your ankles are just... there. Quietly doing their job while you go about your life. But here’s the thing: That joint along with the toes are doing a massive amount of work throughout the day. And when they’re stiff, tight, or immobile, everything up the chain—your knees, hips, and lower back—pays the price.
You can notice that when you're squatting and you need to use the " squat board". You sense your squat just won’t go deep enough, or you struggle with balance, or your feet hurt after walks. this may indicate that your ankles might be the silent culprits.
Below , I will list some ideas on why we need mobile flexible ankles.
🚶 Why You Need Flexible, Mobile Ankles
1. Better movement = better workouts.
Ankles that move well allow your knees and hips to stack properly during squats, lunges, and even walking. If your ankle can’t bend forward enough (called dorsiflexion), other joints pick up the slack ( knees, hips, low back)—and that often means pain.
2. More stability and less risk of falls.
A mobile ankle is also a responsive ankle. That means your body reacts better to sudden shifts in position—like when you miss a curb or need to pivot quickly.
3. Improved circulation and foot health.
Stiff ankles often come with stiff feet. That reduces blood flow and can make you more vulnerable to plantar fasciitis, foot cramps, bunions, turf toe and general fatigue.
Here are some solutions:
🧘 3 Simple Stretches for Ankle Flexibility
1. Wall Calf Stretch
Stand facing a wall, place one foot behind the other, and press the back heel into the ground while keeping the knee straight.
Why it helps: Lengthens the gastrocnemius (big calf muscle) and improves ankle extension.
2. Soleus Stretch (Bent Knee Calf Stretch)
Same setup as the wall stretches, but this time you bend your back knee slightly while keeping the heel down.
Why it helps: Targets the deeper soleus muscle, which is key for ankle flexion when the knee is bent (like in squats).
3. Toe Elevated Stretch
How to: Place your toes on a step or weight plate with your heel on the floor. Lean forward slightly while keeping the leg straight.
Why it helps: Stretches the fascia and muscle at the front of the ankle—often overlooked, but crucial for dorsiflexion.
🔄 3 Mobility Drills to Keep Ankles Moving Smoothly
These are more dynamic—great before workouts or even on recovery days.
1. Ankle Circles
While seated or standing, lift one foot and slowly draw circles with your toes. Do 10–15 in each direction.
Why it helps: Lubricates the joint, improves proprioception, and gently warms things up.
2. Knee-to-Wall Dorsiflexion Drill
Stand with one foot a few inches from a wall. Drive your knee toward the wall without letting your heel lift. Move closer or further depending on your range.
Why it helps: Builds control and range in the ankle's forward bend—essential for squats and walking.
3. Banded Ankle Glides
Loop a resistance band around a solid anchor and the front of your ankle. Step back to create tension, then rock your shin forward while keeping your heel down.
Why it helps: Helps restore the natural glide of the ankle joint, which often gets restricted over time.
💡 Final Thought
You can foam roll your calves ‘til the end of time, but if you’re not also addressing flexibility and mobility at the ankle you’re not maximizing your potential and leaving gains on the table—and inviting injuries.
So, here’s your ankle homework: pick (1) of the stretches and (1) mobility drill to do each day this week. It’ll take you a few minutes five the most. It’ll make your next squat or walk around the lake feel a whole lot better.
Ask ! 2 get answers!
Next Level Personal Fitness Training
Abu Pigott DC
