mobility · beginner

Ankle Dorsiflexion Mobilization

A weight-bearing knee-to-wall mobilisation that improves ankle dorsiflexion range. Limited dorsiflexion is one of the most common and impactful mobility restrictions in runners.

  1. 01Stand facing a wall with one foot about 10-15 cm from the wall.
  2. 02Keep the heel of the front foot firmly on the ground.
  3. 03Drive the knee forward toward the wall, aiming to touch it while keeping the heel down.
  4. 04If you can touch the wall easily, move the foot further back and try again.
  5. 05Measure the maximum distance your foot can be from the wall while still touching knee to wall.
  6. 06Perform slow, rhythmic repetitions (not static holds) for best results.
  7. 07Target: the ability to touch the wall with your knee at 12+ cm foot distance from the wall.
Why it matters

Ankle dorsiflexion is required during the stance phase of running as the tibia passes over the foot. The minimum for efficient running is approximately 10 degrees of dorsiflexion. When this is restricted — from tight calves, old ankle sprains, or joint stiffness — the body compensates with early heel rise, excessive pronation, or increased knee flexion. These compensations are linked to Achilles tendinopathy, plantar fasciitis, and shin splints.