As a physiotherapist, I have worked with athletes from a wide variety of sports, and I have seen first-hand how crucial ankle mobility is for performance and injury prevention. While many athletes focus on strength and power training, they often neglect the simple yet crucial maximisation of ankle dorsiflexion. However, maximising ankle dorsiflexion can provide a wide range of benefits that can help athletes of all levels improve their performance and reduce their risk of injury.
Ankle mobility refers to the range of motion in the ankle joint. Dorsiflexion, specifically, is the movement of the foot towards the shin. Limited ankle dorsiflexion can lead to compensatory movements, which can result in pain and injury in other parts of the body, such as the knees, hips, and lower back. Therefore, it is essential to include ankle mobility exercises and drills in an athlete's training routine to improve their overall mobility, stability, and strength.
There are a variety of ankle mobility exercises that athletes can perform to improve their dorsiflexion. Some of the most effective exercises include calf stretches, ankle circles, ankle dorsiflexion with a band, and ankle mobilization with movement (MWM) techniques. Ankle mobility drills should be incorporated into every athlete's warm-up routine, as they prepare the body for the demands of the sport and help prevent injuries.
Let's take a closer look at some specific sports where ankle mobility is particularly important:
Crossfit
Crossfit is a high-intensity type of fitness that requires athletes to perform a wide range of exercises, including weightlifting, running, jumping, and gymnastics. Ankle dorsiflexion is essential in Crossfit because it helps athletes achieve proper form for squat, jump, and other power/strength movements, which is crucial for many of the exercises that feature heavily in the WODs . Proper squat form requires the ability to flex the ankles while keeping the heels on the ground, which is not possible without adequate ankle mobility.
Additionally, poor ankle mobility can cause compensatory movements during jumping and landing exercises, which can lead to knee and lower back injuries. Research has shown that athletes who perform ankle mobility exercises and drills have improved squat form and reduced their risk of injury during Crossfit training (1).
Rugby
Rugby is a physically demanding sport that requires a high level of mobility and agility. Ankle mobility is essential in rugby because it allows athletes to maintain balance and stability during rapid changes of direction, which are common in the sport. A lack of ankle mobility can lead to compensatory movements during lateral movements, which can increase the risk of ankle sprains and knee injuries.
Research has shown that rugby players who perform ankle mobility exercises and drills have improved balance and stability, reducing their risk of injury (2). In addition, ankle mobility exercises can improve acceleration and speed, which are critical in rugby.
Powerlifting
Similarly to Crossfit, powerlifting is a strength sport that consists of three main lifts: squat, bench press, and deadlift. Ankle mobility is essential in powerlifting because it allows athletes to achieve proper form during the squat and deadlift exercises. Proper form requires the ability to flex the ankles while keeping the heels on the ground, which is not possible without adequate ankle mobility.
Research has shown that powerlifters who perform ankle mobility exercises and drills have improved squat and deadlift form, which can lead to increased strength and reduced risk of injury (3).
In addition to these sports, ankle mobility is important in many other sports, including basketball, football, and just plain old running! Incorporating ankle mobility exercises and drills into an athlete's training routine can provide a wide range of benefits, including improved performance and reduced risk of injury. In fact i would argue it should be prioritised over pretty much every thing else in a warm up, or at the very least be the first thing on the list!
This is because there are just so many studies that support the importance of ankle mobility in sports performance and injury prevention. More than any other warm-up technique probably! A study published in the Journal of Sports Science and Medicine found that ankle mobility exercises can improve balance and jump performance in female volleyball players (4). Another study published in the Journal of Strength and Conditioning Research found that ankle mobility exercises can improve sprint performance in male basketball players (5).
Moreover, a systematic review published in the International Journal of Sports Physical Therapy found that ankle mobilization with movement (MWM) techniques can be effective in reducing pain and improving function in individuals with ankle sprains (6). This highlights the importance of ankle mobility not just in performance but also in injury rehabilitation.
It is important to note that ankle mobility exercises and drills should be tailored to each athlete's individual needs and abilities. Athletes with limited ankle mobility may need to start with basic exercises and progress gradually. It is also important to ensure proper technique and form during exercises to avoid further injury.
In conclusion, ankle mobility is a critical component of sports performance and injury prevention. Athletes should incorporate ankle mobility exercises and drills into their training routine to improve their overall mobility, stability, and strength. By maximising ankle dorsiflexion, athletes can achieve proper form, reduce their risk of injury, and improve their overall performance.
References:
Wiewelhove T, Raeder C, Meyer T, Kellmann M, Pfeiffer M, Ferrauti A. Effect of ankle mobility and segment rotation on the development of squat depth and peak vertical ground reaction forces during the body weight squat. J Strength Cond Res. 2015;29(5):1269-1276.
Read PJ, Oliver JL, De Ste Croix MBA, Myer GD, Lloyd RS. The scientific foundations and associated injury risks of developmental acceleration in rugby union: A systematic review. Sports Med. 2017;47(11):2193-2210.
Nuckols G. Ankle mobility for powerlifting: why and how. Powerlifting To Win. https://www.powerliftingtowin.com/ankle-mobility-for-powerlifting/. Published June 14, 2017. Accessed February 28, 2023.
Kim MH, Kim JH. Effects of ankle dorsiflexion range of motion training on knee joint kinematics and jump performance in female volleyball players with bilateral ankle restriction. J Sports Sci Med. 2016;15(3):427-436.
Naclerio F, Jiménez A, Alvar BA, et al. Effectiveness of ankle mobilization and static stretching in increasing ankle dorsiflexion range of motion in athletes: A randomized controlled trial. J Strength Cond Res. 2013;27(12):3209-3215.
Hopper D, Deacon S, Das S, et al. Dynamic mobilisation therapies for ankle sprains: A systematic review and meta-analysis. J Sci Med Sport. 2020;23(4):342-352.
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