For example, if your ankles can’t bend properly when you squat down, you may lean forward more, putting extra stress on your hips, lower back, and knees.
Good ankle mobility doesn’t just help the joint itself – it also improves balance, coordination, and control. By supporting the deep core and thigh muscles, mobile ankles help keep the legs and spine steady and may lower the risk of injury.
Possible indicators of ankle issues
You may notice the following signs:
• Recurrent injuries or a sense of your ankle “giving way” on uneven ground.
• Difficulty keeping your heels down when squatting.
• Back or hip discomfort during lunges, on stairs, or walking downhill.
• Ankle stiffness first thing in the morning or after sitting for a while.
• Pain or swelling around the ankle that develops after activity.
Common causes include previous sprains that were not treated or fully rehabilitated, tight calf muscles, and wear and tear.
A chiropractor’s perspective
Chiropractic care may include an assessment of the whole body, not just the affected area. This can involve checking foot posture, ankle motion, balance, hip control, and spinal alignment. Care may include adjustments, soft tissue work, and exercises to support movement, balance, and coordination.
Ankle mobility and strength tips
These are generalised starting tips; your chiropractor can provide personalised stretches for you.
• Calf and ankle stretches: While seated, extend one leg with your heel on the ground. Keep your knee straight and gently bend your ankle until you feel a stretch in your calf. Hold 20–30 seconds, but stop if it's painful. Repeat 3 times each side.
• Ankle mobility: Move your ankle slowly up and down, side to side, and in gentle circles.
• Balance: Stand on one leg with your knee straight, or bend it slightly to increase the challenge. Hold for up to 30 seconds. Use support if needed.
• Whole-body movement: Include comfortable squats, step-ups, and walking to support ankle coordination with hips and trunk.
If you’ve had an injury or surgery, it’s best to consult a health professional before starting new exercises. Otherwise, regular gentle ankle exercises and stretches can help keep your ankles strong and mobile.
