Following up from yesterday's “Move Better” series post on how to self-assess your ankle dorsiflexion mobility, today we will provide exercises to improve ankle dorsiflexion mobility in three ways: self-myofascial release, stretching, and ankle joint mobilization. 

Self-Myofascial Release: Foam Rolling 

Foam rolling the calf is an easy way to perform self-myofascial release of the calf musculature at home. Roll up and down the entire length of the muscle for about 1 minute each side.  If you hit a trigger point you can focus on that area for 10 seconds.

Stretching the Gastroc and Soleus Muscles 

Studies have found that static ankle dorsiflexion stretching can improve ankle dorsiflexion range of motion significantly.  A stretch should be performed for both major muscles of the calf, the gastroc and soleus muscles, by performing a calf stretch with the knee straight and with the knee bent.  Hold each stretch for 30 seconds and repeat 3 times each side.

Other Ankle Mobility Exercises 

• Lunge Ankle Dorsiflexion Stretch 

  • This is a simple stretch that can be performed as a dynamic warm-up before an activity to help improve ankle range of motion.  Get into a half kneeling position and slowly lunge forward, pushing your knee past your toes and keeping your heel on the ground.  Hold position for 5 seconds and repeat 10 times.

• Squatting Ankle Dorsiflexion Stretch

  • The squatting ankle dorsiflexion stretch is a good way to improve ankle dorsiflexion for squatting activities.  For this exercise, squat near an object that you can hold on to for balance, like a door jamb or squat rack.   Perform a deep squat, keeping an upright torso and pushing the knees forward past the toes.  Hold the deep squat position for 2-3 seconds and perform 10 repetitions.  

• Lunge Dorsiflexion Mobilization

  • The lunge dorsiflexion mobilization may be helpful if you feel a pinching or stiffness in the front of the ankle when performing the dorsiflexion mobility test.  This exercise uses a strap or lanyard to help glide the talus bone posteriorly during the stretch, which can improve address restrictions due to joint stiffness.  To perform this mobilization, position an anchored strap below your ankle bones and slowly lunge forward, pushing your knee past your toes and keeping your heel on the ground.  Hold position for 5 seconds and repeat 10 times.   

• Eccentric Heel Raises on Step

  • Eccentric exercises for the calf have been shown to improve muscular flexibility and improve strength of muscles and tendon structures.  Begin by standing on a step with knees straight, rise onto balls of your feet, and slowly lower your heel down into a deep stretch in your calf and ankle.  Complete 10-15 repetitions for 3 sets.  

The exercises above can help improve your ankle dorsiflexion mobility if performed correctly and consistently. There are several other great exercises out there for improving ankle dorsiflexion in addition to those selected above.

Questions? Contact Sean Tyler, DPT at sean@salmonbaypt.com.

Keep moving!