Foot and ankle function serve as the foundation for many basic and athletic movements. The motion at the ankle not only affects the strain on your foot, but also influences the angles at the knee and hip, which in turn impacts spinal posture and overall body mechanics. When your ankles become stiff, it can disrupt this chain of motion, leading to a cascade of issues that can influence your risk of injury.
The image below demonstrates the impact of stiff ankles on the front squat exercise, a fundamental athletic movement pattern. This athlete has limited ankle dorsiflexion range of movement, which is the movement of the lower leg forward over the toes.
The picture on the left shows a regular front squat with a stiff right ankle, limiting the right knee’s ability to travel forward over the toes. This leads to:
Increased forward lean of trunk which can:
Increase strain on the lower back, middle back, wrist and elbow
Increased hip flexion at the bottom range of motion which can increase strain on the hip joint
The picture on the right shows a front squat with small raises under the heels to compensate for this ankle stiffness. This leads to:
More upright torso which reduced strain on the lower back, middle back, wrist and elbow
Reduced hip flexion at the bottom range of motion which can reduce strain on the hip joint
Increase in knee ankle which increases the strain on the knee joint at the bottom range of motion
Ankle stiffness can also impact injury risk beyond the weight room, affecting movement patterns in those involved in on-field multidirectional sports. Reduced dorsiflexion motion in the ankle impairs the ability to absorb impact when landing from a jump, potentially leading to a stiffer landing and a higher risk of knee injuries.
What causes stiff ankles?
Reduced ankle range of motion, particularly ankle dorsiflexion, can result from several factors:
Joint stiffness: Often due to a history of sprained ankles or other ankle injuries.
Swelling: Caused by current injuries or chronic, ongoing injuries.
Joint osteoarthritis: Degenerative changes in the ankle joint.
Muscle tightness: Tightness in the calf muscles.
Anterior joint impingement: Pinching at the front of the ankle joint.
How To Improve Ankle Stiffness?
In many cases, ankle dorsiflexion range of movement can be improved by stretching the calves if tight and stretching the ankle joint. This can be done by a physiotherapist or with specific home exercises. The exercise demonstrated in the picture below is a simple way to stretch both the calf and the ankle joint.
The Ankle Dorsiflexion Stretch
Weight is placed from the upper body through the top of the thigh, pushing the knee down and forward over the toes while keeping the heel on the ground. A stretch should be felt in the back of the lower leg of the front of the ankle joint.
A Note on Temporary ‘Band-Aid’ Fixes
As shown in the comparative pictures above, placing small plates under the heel or wearing shoes with an elevated heel can compensate for reduced ankle dorsiflexion range of motion. While this can help improve certain movement patterns (e.g. allowing a more upright torso during a squat), it can alter the lower body muscle loading patterns by slightly shifting the focus from the posterior chain (glutes, hamstrings) to the quadriceps. This shift may be desirable for some individuals but should be avoided for others.
Comments