We often focus on building strength, improving endurance, and enhancing flexibility. However, one crucial area is frequently overlooked: ankle mobility. While ankles may seem insignificant in the grand scheme of our overall fitness, they play a vital role in our movement patterns and can significantly impact our performance and injury risk.
What is ankle mobility?
Simply put, it refers to the ability of our ankles to move freely and efficiently through their full range of motion. When ankle mobility is limited, it can lead to compensations and imbalances in other parts of the body, affecting our gait, balance, and overall movement quality.
Why is ankle mobility so important? Let’s delve into some key reasons:
Improved Performance
Proper ankle mobility can enhance your performance whether you’re an athlete or a regular fitness enthusiast. It allows for more efficient movement, helping you generate power, stability, and agility. From running and jumping to squatting and lunging, having mobile ankles allows you to perform exercises and sports movements with better form and reduced risk of injury.
Injury Prevention
Limited ankle mobility can increase the risk of injuries, such as ankle sprains, shin splints, and knee pain. When the ankles cannot move properly, other joints and muscles in the lower body must compensate, leading to overuse and strain. By prioritizing ankle mobility, you can decrease the likelihood of these injuries and create a solid foundation for injury-free movement.
Joint Health
Maintaining optimal ankle mobility helps preserve the health of the ankle joint itself. When the joint can move through its full range of motion, it experiences less stress and wear and tear. This can contribute to long-term joint health and reduce the risk of degenerative conditions like arthritis.
How can you improve your ankle mobility? Here are a few exercises and strategies to incorporate into your routine:
- Calf Stretches: Perform static stretches that target the calf muscles, such as standing calf stretches, and seated calf stretches, to improve ankle dorsiflexion.
- Ankle Circles: Sit on the ground with your legs extended and gently rotate your ankles in circular motions, both clockwise and counterclockwise, to improve mobility and lubrication of the ankle joint.
- Balance Exercises: Incorporate balance exercises, such as single-leg stands or wobble board exercises, to challenge and strengthen the muscles surrounding the ankle joint while improving stability.
Remember, ankle mobility is not a standalone concept. It is interconnected with the mobility of other joints, such as the hips and knees. Therefore, a comprehensive approach to mobility training is essential.
Incorporate ankle mobility exercises and stretches into your warm-up and cool-down routines. Consider seeking guidance from a qualified fitness professional or physical therapist who can assess your needs and provide personalized recommendations.
References
Gajdosik RL, Bohannon RW. Clinical measurement of range of motion: review of goniometry emphasizing reliability and validity. Phys Ther. 1987;67(12):1867-1872.
High, DM. The assessment and development of musculoskeletal fitness: rationale for developing standards and research to validate their use. In: Plowman SA, ed. Fitnessgram/Activitygram Reference Guide. 4th ed. Dallas, TX: The Cooper Institute; 2013:71-86.
McKeon PO, Hertel J. Systematic review of postural control and lateral ankle instability, part I: can deficits be detected with instrumented testing. J Athl Train. 2008;43(3):293-304.
Zinder SM, Granacher U. Effects of chronic ankle instability on kinetics, kinematics and muscle activity during walking and running: a systematic review. J Sports Sci. 2017;35(6):1-14. doi:10.1080/02640414.2016.1207539.
