Best Ways to Improve Ankle Dorsiflexion

ankle dorsiflexion

Having optimal ankle dorsiflexion is essential for both biomechanical and neurological function. Normal and symmetrical ankle dorsiflexion range of motion (>40 degrees and less than a 5 degree difference side to side) is crucial to prevent compensatory pronation and other biomechanical dysfunctions that can lead to pain and injury. Additionally, normal closed-chain dorsiflexion maximizes afferent input to the central nervous system, enabling precise motor control and efficient movement strategies.

The first step in improving ankle dorsiflexion is to measure it correctly. Check out this article on the half-kneeling ankle dorsiflexion test to be sure you are getting it right.

If you are a health care provider and manual therapy is indicated, this is my favorite ankle dorsiflexion mobilization.

Ankle Dorsiflexion Mobilization

Regardless of whether you are a health care provider, these are my favorite exercises to improve closed chain dorsiflexion ROM.

Self Band Ankle Dorsiflexion Mobilization

Kettlebell Ankle Dorsiflexion Stretch

Ankle Dorsiflexion Step Over

Are you looking to gain confidence in taking athletes from injury to high level performance? Looking to simplify the process and gain clarity? Wish you had a community to ask questions and bounce ideas off of? Check out the Coaches Club.

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_{This is a blog and information website and it is not intended to replace the advice or care from a healthcare provider. If you are a healthcare provider, this blog and website are not designed to replace formal education or give you authority to practice outside of your jurisdiction’s practice act. It contains my opinion (based on the best available evidence where possible) and may even be wrong. The information also may not be complete or timely. It does not cover all diseases, physical conditions, ailments, or treatments. The information should NOT be used in place of visiting with your healthcare provider or formal continuing education on the subject matter, nor should you disregard the advice of your healthcare provider because of any information you obtain on this website. Discuss any activities presented on this website with your healthcare provider before engaging in the activity. Links and posts by others do not imply my endorsement of the material and the link might not even be the correct one. Any information, content, products, services, advertising or other materials presented on or through such websites is not under my control or my responsibility.}