A loss in ankle dorsiflexion can be a big problem.

One of the common problems it causes is dynamic valgus collapse of the lower extremity.

In other words, the body compensates and the whole leg rotates inward, making it more vulnerable to injuries.

This isn't only seen in the clinic.

A recent meta-analysis showed a strong correlation between ankle dorsiflexion loss and dynamic valgus. Or in layman's terms, having a stiff ankle will cause bad adaptations up the chain.

Here's a buffet of exercises to improve restricted ankle dorsiflexion.

Find which one works best for you. And do it often.

1. Histological Calf Stretch

Make true tissue change with this stretch.

The ankle can be very stubborn when it comes to improving range of motion. This is a great protocol for a more aggressive approach to improving mobility.

2. Band Assisted (Mulligan MWM)

Use a band to focus on the tight joint.

Decreased ankle mobility is one of the most common impairments I see in the clinic. It's the main reason why most people can't get into a deep squat and one of the frequent culprits of knee pain. For compensation free movement you must have adequate ankle mobility. Perform 2 minutes of each mobilization.

3. Seated Ankle Dorsiflexion

This is an easy one to do at work. It also strengthens the opposite side (anterior tibialis)

This is an easy exercise that you can do sitting down at your desk. It improves ankle dorsiflexion, which is a common mobility impairment in the general population. Be sure to only go as far back as you can keep your heel on the ground.

4. Wall Stretch

Another one that's easy to do anywhere. It'll also mobilize the hallux (big toe).

3 Ankle Mobility Exercises 1) Wall Stretch 2) Runner's Stretch 3) Ankle Joint Mobilization

5. Pistol Squat Mobilization

This is pattern specific for those looking to improve their squat.

This is a great advanced ankle mobility drill.

6. Supine Ankle Circles

Grab a lot of different tissues (nerves, connective tissue, muscle, fascia, ect.) with this stretch.

This is a great ankle mobility drill. Go slowly. Try to draw big circles with your toes. Explore your range. See which area is most difficult or tightest. For example, in my rigid cavus foot, I have the most difficult from 12 o'clock to 6 o'clock.

7. Foot Dissociation

This makes sure we don't compensate with our toes to get our foot mobility.

This is a great exercise to develop intrinsic foot strength and improve ankle dorsiflexion range of motion. Make sure to maintain toe position as the ankle moves: 1) Curl (plantarflex) toes while pulling ankle up (dorsiflex) 2) Extend (dorsiflex) toes while pointing ankle down (plantarflex)

8. Nerve Tensioner

Sometimes it's just the nerves that are tight.

This is a mobility exercise that can help increase the extensibility of the plantar fascia, the calfs, hamstrings, glutes, low back, posterior chain fascia, and neural tissues. Try to perform 3 sets of 10 For more information on this exercise - http://www.aaronswansonpt.com/the-best-posterior-chain-stretch/ If you have any pain with this exercise stop immediately and contact a healthcare provider.

9. Eccentrics

Sometimes strengthening while lengthening is the answer.

This exercise is often used to resolve achilles tendinopathies. But it is also a great exercise for strengthening the achilles AND improving mobility.

Summary

There are many paths to the top of the mountain.

Find which one of these works best.

If none of them do, then you probably need a better assessment.