Back
, , , , , ,

Ankle Mobility: The Missing Link to Injury-Free Training and Peak Performance

Ankle Mobility, Athletes, Sports Performance, Sports Training, Movement, Fitness, Hockey, Training Aspects

For the general population, many of us spend hours sitting, driving, or lifting objects overhead, but rarely do we focus on training our ankles. When was the last time you did calf raises or even thought about them? Tight hips may be a result of your ankle not being able to bend over your toes, which can lead to strain in the knees, hips, or lower back. The key to fixing the issues may be hidden in the lack of ankle of mobility.  

What is Ankle Mobility?

Ankle mobility refers to the ability to move through the ankle joint with a full range of motion. When people experience pain in the lower back, knees, or hips, the ankle is often one of the most overlooked joints. We constantly load weight onto our ankles, but how often do you work on strengthening or testing the flexibility of your ankles? For the general population, many of us spend hours sitting, driving, or lifting objects overhead, but rarely do we focus on training our ankles. When was the last time you did calf raises or even thought about them? Tight hips may be a result of your ankle not being able to bend over your toes, which can lead to strain in the knees, hips, or lower back.

 

Impact on Athlete Performance:

If you’re an athlete, you’re likely performing explosive movements and may experience knee or hip pain without knowing the cause. A common culprit? Lack of ankle mobility. When the ankle has limited range of motion (ROM), it forces the body to compensate, often leading to imbalances or overcompensation in other areas. Another factor that may limit ankle movement is overdeveloped calf muscles, which may need to be stretched or foam-rolled to improve flexibility. The most common movements at the ankle joint are dorsiflexion and plantar flexion. Dorsiflexion refers to lifting the toes or standing on the heels, while plantar flexion is typically seen in calf raises. In addition, inversion and eversion of the ankle allow for rotational movements. A lack of ankle flexibility can hinder athletes from fully pushing or extending, reducing power and explosiveness and ultimately impacting performance.   As we age, there’s a greater risk of injury from falls due to decreased dorsiflexion in the ankle joint. This happens because we stop performing movements that promote full ankle mobility and tend to be less active than in our younger years. With the right balance of flexibility and stability, proper movement can reduce the risk of injury as we age.    

Written by:

Darrid Watson, CSCS, NSCA-CPT

 

Take action… Now!

Name(Required)
This field is for validation purposes and should be left unchanged.

Training Aspects Personal Training and Sports Performance:

Visit us: Inside of the Flyers Training Center 601 Laurel Oak Rd. Voorhees, NJ 08043

Recent posts
  • Unlocking Performance from the Ground Up Pt. 2: Hips
    Fit and healthy, Fitness, Personal trainer tips, Sports performance, Stretches, Tight Hips
    Unlocking Performance from the Ground Up Pt. 2: Hips

    At Training Aspects, we see it all the time. Clients with tight hip flexors, weak glutes, poor hip rotational control, all ailments that lead to further inefficient movement, compensation, and if not taken care of, injury. The hips are a central hub in the kinetic chain, connecting your lower body to your core. When they’re…

  • What Boxing Means to Me – The Finale: The Birth of TA Boxing
    Boxing Performance, Fitness, South Jersey, South Jersey, Testimonials
    What Boxing Means to Me – The Finale: The Birth of TA Boxing

    Part 6: The Birth of TA Boxing If you asked me a few years ago where I’d be today, living out a childhood dream, something I wrote a paper on in college… actually having a boxing program built on brotherhood, mindset, and purpose… I probably would’ve laughed. But life has a funny way of bringing…

  • Top 3 Supplements to Increase Your Sports Performance
    Assess Your Goals, Cherry Hill sports performance, Fitness, Fitness, Hockey Performance, Personal trainer tips, South Jersey, South Jersey, Sports performance
    Top 3 Supplements to Increase Your Sports Performance

    Top 3 Supplements to Increase Your Sports Performance Supplements! Everyone’s favorite go-to when it comes to increasing sports performance. Let’s be clear right off the bat, supplements will get you 1% better. Your daily recovery habits like proper diet, optimal sleep, water intake, etc. will make up the other 99%! So only focus on adding…

Subscribe to our newsletter
This field is for validation purposes and should be left unchanged.