Ankle dorsiflexion

Whether you’re dealing with knee pain, low back tightness, or even a shoulder issue, one of the first things we’re going to check is your ankle—specifically how well it moves forward (called dorsiflexion). That might sound surprising, but the body works as a connected system. If the ankle doesn’t move well, something else has to pick up the slack. Over time, that can lead to pain or injury in places that seem unrelated. Fixing how the ankle moves is often a simple but powerful first step in getting you back to feeling and performing your best.

Dorsiflexion helps everything move better

Ankle dorsiflexion (how far your knee can move over your toes) is important for walking, running, jumping, and squatting. If you don’t have enough of it, your body finds other ways to move. This often means extra stress at the knee, hip, or foot. Over time, that can lead to poor movement and more wear and tear.

Low dorsiflexion is linked to common injuries

When ankle motion is limited, we often see more injuries like Achilles pain, knee pain, and plantar fasciitis. It can also make cutting and landing more risky in sports. In simple terms, poor ankle mobility can raise your chances of getting hurt.

It’s not just tight calves

Limited dorsiflexion isn’t only about tight muscles. It can also come from a stiff ankle joint or poor control of movement. That means stretching alone usually isn’t enough to fix the problem.

The best results come from combining methods

The most helpful approach includes a mix of joint work, movement drills, and strength exercises. Stretching can help a little, but it doesn’t last unless you also build strength and use that motion in real movements.

You have to use the new motion in real movements

Getting more ankle motion is just the first step. You need to use it in things like squats, jumping, and changing direction. The goal is simple: improve motion, learn to control it, and then use it in sport or daily life.

Tourillon R, M'Baye M and Smith M (2025) Restoring ankle dorsiflexion range of motion in athletes: an individualized clinical decision-making system. Front. Sports Act. Living 7:1677383. doi: 10.3389/fspor.2025.1677383