The Importance of Ankle Mobility for Knee Health and Sports Performance
When we think about sports performance and injury prevention, the focus often falls on the knees, hips, or core. However, the ankle plays a significant role in both athletic performance and joint health, especially the knees. It all starts at the ground up. Limited ankle mobility not only hinders your athletic ability but also increases the risk of knee injuries. Let’s explore why ankle mobility matters, how it impacts knee health, and ways to improve it for optimal performance.
Why Is Ankle Mobility Important?
Ankle mobility refers to the range of motion at the ankle joint, particularly the ability to dorsiflex (lift your foot toward your shin). This movement is essential in sports for activities like running, jumping, squatting, and changing direction. Proper ankle mobility allows for efficient and pain-free movement throughout the kinetic chain.
How Poor Ankle Mobility Affects Knee Health
When ankle mobility is restricted, the body compensates in ways that can overload the knees or back, leading to pain and injuries. Here’s how:
1. Altered Squat Mechanics
• Inadequate dorsiflexion prevents the knees from moving forward during a squat, and yes we do need knees over toes for daily activities and especially sport, forcing the body to shift weight onto the heels or round the lower back. It also prevents adequate loading of the quad, so with increase strain on the knees as seen below and then not being strong enough to handle that increased strain that is where we see injuries such as with Patellofemoral Pain Syndrome or Patellar tendinopathy AKA Jumper’s Knee.
2. Knee Valgus (Collapsing Knees)
• When the knee can’t go easily over the toe, it compensates by going inwards first, which causes the feet to pronate excessively during movement and causing inward knee collapse (valgus).
3. Increased Joint Stress
• Poor ankle mobility reduces shock absorption in the lower body, transferring excessive forces up to the knees during activities like running or jumping.
4. Inefficient Movement Patterns
• Compensation for limited ankle motion can lead to overuse injuries in the knees, hips, and even the lower back due to inefficient movement patterns.
The Role of Ankle Mobility in Sports Performance
Ankle mobility doesn’t just protect your knees—it’s also critical for optimizing sports performance. Here’s why:
1. Explosive Power
• Proper dorsiflexion allows for deeper squats, which are essential for developing strength and explosive power in sports. Also, allows you to get enough power to jump at your highest.
2. Agility and Change of Direction
• Quick lateral movements and pivots require a full range of motion in the ankle for stability and balance. Lack of mobility at the ankle during quick change of direction and cutting can increase forces at the knee leading to ligament or meniscus injury.
3. Running Efficiency
• Limited ankle mobility alters your stride, reducing efficiency and increasing the risk of injuries like shin splints or Achilles tendinopathy.
4. Jumping and Landing Mechanics
• Athletes with restricted ankle mobility often land with stiff legs, increasing the impact on the knees. Proper mobility allows for smoother landings and better energy transfer.
How to Assess Ankle Mobility
One simple way to assess ankle mobility is the Knee-to-Wall Test:
1. Kneel on one leg in front of a wall with the foot out front a few inches away.
2. Keep your heel on the ground and try to touch your knee to the wall.
3. Gradually move your foot farther back until you can no longer touch the wall without lifting your heel.
A healthy range of motion is about 10 cm between your big toe and the wall.
Improving Ankle Mobility for Better Knee Health
If you have restricted ankle mobility, incorporating mobility exercises into your routine can improve movement and protect your knees. Here are some effective strategies:
1. Calf Stretch
• Stand on a slant board and lean forward until a stretch is felt in the back of the leg. Hold for 30 seconds and repeat twice. You can keep knees bent or straight depending on which provides a better stretch.
2. Foam Rolling the Calves
• Use a foam roller to release tightness in the calf muscles, which can restrict ankle motion.
3. Strengthen into Dorsiflexion
• Perform toe raises (lifting your toes off the ground while keeping your heels planted) to strengthen the tibialis anterior muscle.
4. Banded Ankle Mobilization
• Loop a resistance band around the front of your ankle and anchor it to a sturdy object. Go into a lunge position with back knee on the ground and banded foot out front. Make sure you are far enough away from anchor so there is tension on the band. Bring your knee over your toe and hold for 2 sets of 30 seconds.
5. Dynamic Dorsiflexion
• Perform mobility squats, lunges and step ups in your workout or warm up with your heels down and knees over your toes into full dorsiflexion to strengthen in these positions.
Conclusion
Ankle mobility is the foundation of healthy and efficient movement, directly impacting your knees and overall sports performance. By prioritizing ankle mobility exercises, you can reduce your risk of knee injuries, improve your athletic ability, and enhance your biomechanics.
At Alta Performance Physical Therapy, we specialize in helping athletes achieve optimal mobility, strength, and performance. Whether you’re dealing with knee pain or want to improve your movement efficiency, our team is here to guide you. Contact us today to schedule an evaluation and take the first step toward stronger, healthier movement!
Alta Performance Physical Therapy
352 Broadway Suite D
Saugus, Massachusetts 01906
www.altaperformancept.com