Strong Ankles, Strong Athlete: The Truth About Ankle Mobility

By Fitness First Academy

At Fitness First Academy, we know that performance starts from the ground up—and that includes your ankles. Whether you’re sprinting down the field or hitting a squat PR, ankle mobility and stability are make-or-break components of athletic performance.

Most people assume ankle issues are just about tight calves—but there’s more to it than that. Based on insights from Dr. Emily Splichal’s All About the Ankle course for NASM, combined with leading expert opinions, here’s what every athlete and coach needs to know.

Why Ankle Mobility Is So Important

The ankle plays three key roles:

• Mobility (so your body can move freely)

• Stability (to prevent injury)

• Power production (especially for sprinting and change of direction)

If any of those elements are off, everything upstream—knees, hips, spine—gets compromised.

Common Causes of Limited Ankle Mobility

Mobility restrictions can come from more than just tight calves:

• Soft Tissue Tightness – Like tight gastrocnemius, soleus, and Achilles tendon

• Osseous (Bone) Restrictions – Like ossification near the talus or tibia, which physically blocks dorsiflexion

• Previous Injuries – Multiple ankle sprains? You may have permanent ligament laxity and a forward-shifted talus

• Footwear – Rigid or elevated shoes (like modern sneakers) can shut down natural mobility and proprioception

Neurosensory Control: The Overlooked Side of Ankle Health

Dr. Splichal’s course highlights how most rehab programs only focus on proprioception—balance and joint awareness. But that’s only half the equation.

You also need mechanoception—the ability to feel vibration, pressure, and texture under your feet. This sensory input is critical for joint stability and reaction speed, especially during explosive movements.

Functional Coupling: Not All Motion Is Created Equal

The ankle joint has natural movement pairings:

• Dorsiflexion + Abduction

• Plantarflexion + Adduction

If you see excessive sideways or rotational movement during squats or lunges, that’s likely a compensation for something missing—often mobility or joint centration.

Tools You Can Use to Restore Ankle Function

At Fitness First Academy, we recommend a layered approach using tools supported by Dr. Splichal and other leading professionals:

Mobility Tools

• Neuro Ball – For releasing the plantar fascia and soleus

• Slant Board Squats – To train deeper dorsiflexion

• Plantar Fascia Board – For controlled tissue release

• Posterior Talar Mobilizations – To unstick a forward-shifted talus

Sensory Stability Drills

• Short Foot Activation – Reconnect your arch and nervous system

• Toe Spacers – Promote natural alignment

• Sensory Stick Stack – Teaches feedback and pressure tolerance

• Wobble Board Work + Kinesis Board Lever Balancing – Train micro-adjustments, proprioception, and dynamic control

Strength & Power Exercises

• Heel Squeeze with Ball – For deep foot-to-hip engagement

• Loaded Plantarflexion with External Rotation – Reinforces power and hip linkage

Additional Expert Insights

Fitness First Academy doesn’t just rely on trends—we draw from the world’s top thought leaders in movement science:

• Dr. Kelly Starrett (The Ready State) – Joint mobilization and stability training

• Dr. Irene Davis (Harvard Medical School) – Barefoot running and gait biomechanics

• Dr. Patrick McKeon (Foot-Core System) – Sensory-driven foot strength

• Dr. Christopher Powers (USC) – Hip-ankle-knee biomechanics and performance

• Dr. Emily Splichal (EBFA Global) – Neurosensory foot science and mobility restoration

Final Thoughts: Don’t Stretch What You Can’t Control

If you’re dealing with stiffness, don’t just stretch blindly. Identify whether your limitation is muscular, bony, or neurological. Then choose the right tool for the job.

Your ankle doesn’t just need to move—it needs to move with purpose, precision, and power.

References

1. Splichal, E. (2025). All About the Ankle [NASM CEU Course]

2. Starrett, K. (2013). Becoming a Supple Leopard. Victory Belt Publishing

3. Davis, I. S., et al. (2010). The mechanics of barefoot running. Harvard University Research Archive

4. McKeon, P. O., et al. (2015). The foot core system: A new paradigm for understanding intrinsic foot muscle function. Br J Sports Med

5. Powers, C. M. (2003). The influence of abnormal hip mechanics on knee injury. JOSPT

About the Author

Alexander Morrow is a NASM Certified Personal Trainer, ACE Certified Personal Trainer, ACE Certified Group Fitness Instructor, NCSF Certified Strength & Conditioning Coach & ACE Fitness Nutrition Specialist with a passion for helping people reach their fitness goals. With a focus on strength training and functional movement, he believe in building a strong, capable body from the inside out. Connect with @FitnessFirstAcademyF1A on Instagram or visit www.FitnessFirstAcademy.com/blog for more training tips and inspiration.

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