Ankle mobility plays a crucial role in running efficiency, biomechanics and injury prevention. Adding in ankle mobility drills to your stretching or warm-up routine can help significantly in your overall running performance and training.

Mobility, the ability to actively move a joint through its full range of motion, combines stability, flexibility, coordination, and muscle strength/recruitment to make you a better functional mover.

In an earlier post “Running on Sand & Approaching Trail Races in the Desert” we see how running on an uneven terrain that sinks and moves as you run across it will affect your ankles significantly quicker than any other surface. To perform well on this terrain, it’s important to have adequate ankle mobility for balance, stability, optimal stride length and the ability for dynamic movements and explosiveness in pushing off with each step.  

These drills by getSTRONGwithJLONG target ankle mobility to prep for improved bounding and rebounding in challenging terrain with less risk of injury and more explosive performance.

1.) Banded Plantarflexion and Dorsiflexion (extension and flexion)

In a seated straight-leg position, loop a resistance band around the forefront of your foot, and pull the opposite end of the band toward your core to create some tension. Slowly push forward the forefront of your foot into an extended position away from your body. Once you reach your full range of forward extension, return to neutral and repeat.  You can target the flexion movement in a similar way by looping the band around a sturdy object (pole, rig, fence, etc)  so the band is actively pulling your foot away from your core. This tension in the opposite direction works flexion of the ankle when you actively pull the forefront of your foot closer to your body.

Try reps of 12-15 in both the flexion and extension directions and repeat on both sides over three sets. As you progress, aim to increase your range of flexion/extension and practice with heavier weight resistance bands.

2.) Heel/Toe Rock with optional toe hop

In a standing position, rock forward pushing up on your toes into a heel raise. Press through your toes and engage your foot to the highest expression of the heel raise before returning both heels flat to the ground. Transition the movement in the opposite direction by pressing your weight back toward your heels and pulling your toes upward until you reach your full range of flexion. Add a toe hop by initiating a hop from your toes and also subsequently landing on your toes to further challenge your ankle stability when plyometrics come into play. Focus on standing straight and upright throughout each movement to isolate the motion as strictly coming from your ankles and feet rather than your hips or knees.

Try reps of 12-15 per side over three sets, aiming for slow, controlled movement with each rep.

3.) Calf Raises

Standing upright, possibly with the forefront of your foot elevated on a plate or step, raise your heels while keeping your upper body straight and upright. As you reach your range of full ankle extension and your heels are lifted as high as your mobility allows, pause before slowly lowering your heels back to the ground. As you progress, practice on one leg to challenge your ankle stability.

Try reps of 12-15 per side over three sets, focusing on a quick concentric “pop” up to your heel raise, and a slow eccentric return to the ground to build ankle mobility and stability for more explosive movements.

In conclusion, adding ankle mobility into your training routine can have a great impact on your running mechanics, performance and overall athleticism. Hopefully you’ll incorporate these ankle mobility drills into your routine.