Limited Ankle Dorsiflexion
Ankle - Mobility
Limited ankle dorsiflexion restricts squatting and landing mechanics and often contributes to compensatory pronation and knee valgus.
Biomechanical Mechanism
Short gastrocnemius/soleus, talocrural joint restrictions, and capsular stiffness reduce dorsiflexion.
Clinical Rationale
Limited dorsiflexion is linked to knee valgus and foot overpronation. Improving mobility reduces downstream compensations.
Practical Solution
Restore dorsiflexion with mobility and tissue work before advancing squat and plyometrics.
Common Compensations
- Heel lift during squat
- Excess pronation
- Knee valgus
Progression
- Level 1: Mobility drills
- Level 2: Stretching
- Level 3: Loaded dorsiflexion
- Level 4: Functional integration
Regression
- Reduce range
- Use assisted mobilizations
- Decrease load
Red Flags
- Severe ankle pain
- History of fracture
- Inflammation or swelling
Differential Diagnosis
- Achilles tendinopathy
- Anterior ankle impingement
- Previous ankle sprain
Related Patterns
Related Exercises
- wall ankle mob
- gastroc soleus stretch
- calf ball roll
- ankle dorsiflexion mob
- calf stretch
- eccentric calf raises
- tibialis strengthening
- ankle cars
- plantar fascia roll
Related Assessments
- knee to wall assessment
- gastrosoleus differentiation assessment
- overhead squat assessment
Evidence
Level: moderate
Joint mobilization and mobilization-with-movement improve ankle dorsiflexion ROM in clinical populations, indicating moderate support for mobility-focused interventions.
Sources:
- systematic review/meta-analysis: Effect of Joint Mobilization in Individuals with Chronic Ankle Instability: A Systematic Review and Meta-Analysis. (link)
- systematic review/meta-analysis: Mobilization with movement is effective for improving ankle range of motion and walking ability in individuals after stroke: A systematic review with meta-analysis. (link)