Ankle Mobility 101: Why Foot and Ankle Range of Motion Is Essential
At American Strength, we believe every great movement starts with a solid foundation—and that foundation is your feet and ankles. These areas often don’t get much attention unless something goes wrong, like stiffness, discomfort, or injury. But the truth is, maintaining proper mobility in the foot and ankle is critical for both everyday function and athletic performance.
What Is Ankle Mobility?
Ankle mobility refers to the range of motion your ankle joint has in various directions, including dorsiflexion (lifting the foot upward), plantar flexion (pointing the foot downward), inversion (rolling the sole inward), and eversion (rolling the sole outward). These movements work together to stabilize your body, absorb impact, and generate force during physical activities.
Why Is Ankle Mobility Important?
Whether you’re lifting, running, or just moving through your day, your ankles play a pivotal role. Their mobility affects how well your body aligns and moves, impacting areas like posture, balance, and overall biomechanics.
Posture: Limited ankle mobility can lead to compensations throughout the body. For example, tight ankles might force your hips or spine into positions that strain your posture, both during workouts and in daily life.
Lifting Performance: Restricted dorsiflexion can make it difficult to achieve proper squat depth, maintain balance, or distribute weight effectively during lifts.
Functional Movement: From walking and running to climbing stairs or standing for long periods, your ankles are constantly working. Poor mobility can lead to discomfort or inefficiencies in these basic movements.
Why Do American Strength Coaches Prioritize Ankle Mobility?
At American Strength, we understand that ankle mobility is often overlooked but essential for optimizing performance and preventing injury. That’s why we assess your ankle mobility during your initial evaluation with us.
By identifying any mobility restrictions early, we can address them before they become a limiting factor in your training. For example, if you struggle to reach depth in a squat or feel discomfort during lunges, we look at whether ankle stiffness might be contributing. Our goal is to help you move efficiently and safely, no matter your fitness level or goals.
What Restricts Ankle Mobility?
Several factors can limit ankle mobility, including:
Tight Muscles: Overly tight calves, Achilles tendons, or surrounding muscles can restrict movement.
Joint Stiffness: Lack of flexibility in the ankle joint itself.
Scar Tissue or Injuries: Past ankle sprains, fractures, or surgeries can leave lingering restrictions.
Sedentary Lifestyle: Prolonged sitting or limited movement can lead to stiffness in the lower body over time.
Signs of Poor Ankle Mobility
Wondering if your ankles might be holding you back? Some common signs of poor ankle mobility include:
Difficulty achieving squat depth without compensating (e.g., heels lifting or knees collapsing).
Struggling with balance during single-leg movements or dynamic exercises.
Pain or discomfort in the knees, hips, or lower back, potentially caused by poor ankle alignment.
Trouble maintaining proper posture during workouts or daily activities.
Preventative Maintenance for Lifters and Beyond
Think of ankle mobility as preventative maintenance for your body. Most people don’t notice a problem until it impacts their ability to lift, run, or move comfortably. At American Strength, we don’t wait for issues to arise—we address them proactively.
Maintaining good ankle mobility doesn’t just improve your lifts; it enhances your overall quality of movement. Proper mobility helps you:
Squat deeper and safer.
Maintain better posture during everyday activities.
Reduce the risk of injury by ensuring your joints move the way they’re designed to.
At American Strength, mobility is a cornerstone of our coaching philosophy. By focusing on foundational areas like the ankle, we ensure our members move better and train smarter. Whether you're a competitive athlete, a weekend warrior, or just looking to move pain-free, mobility is key to long-term success.
Want to see how we prioritize mobility in our coaching? Stop by the gym or join one of our mobility clinics to experience it for yourself!