Restoring Ankle Dorsiflexion: A Physiotherapist Approach

Ankle injuries are common in sport, but lingering stiffness and restricted movement often go unnoticed until they start causing problems elsewhere. One key movement that plays a major role in performance and injury prevention is ankle dorsiflexion.

Many people don’t realise they have reduced ankle dorsiflexion, which can affect their performance - something we see frequently at our clinic. Understanding why this matters, and how a personalised approach can help, is an important step toward moving better and staying injury-free.

What Is Ankle Dorsiflexion?

Ankle dorsiflexion refers to the ability of the ankle to bend upwards, bringing the toes toward the shin. This movement is essential for everyday activities and sporting tasks such as:

• Walking and running

• Squatting and lunging

• Jumping and landing

• Changing direction

When dorsiflexion is restricted, the body compensates by placing extra load on other joints, particularly the knee and hip.

Why Restricted Ankle Movement Can Lead to Injury

Limited ankle dorsiflexion has been linked to a range of common injuries, including:

• Recurrent ankle sprains

• Achilles tendon pain

• Plantar heel pain

• Knee pain during running or squatting

For athletes, even small limitations can affect movement efficiency, increase injury risk, and reduce performance.

Why a Personalised Assessment Matters

Not all ankle stiffness has the same cause. This is why a “one-size-fits-all” approach to stretching or mobility drills often falls short.

Reduced dorsiflexion may be due to:

• Tight calf muscles

• Joint stiffness following injury or surgery

• Poor movement control or technique

• Protective muscle guarding after pain

• Repeated ankle sprains or overload

Identifying the underlying cause is essential before selecting the right treatment strategy.

How Physiotherapists Assess Ankle Dorsiflexion

A thorough physiotherapy assessment may include:

• Measuring ankle range of motion

• Comparing left and right sides

• Observing functional movements such as squats or lunges

• Reviewing injury history and training load

This clinical decision-making process allows treatment to be tailored to the individual athlete, rather than relying on generic exercises.

A Targeted Treatment Approach

Based on assessment findings, treatment may focus on:

Improving Muscle Flexibility

• Specific calf stretching programs

• Soft tissue techniques

• Progressive loading through range

Restoring Joint Mobility

• Manual therapy techniques

• Weight-bearing ankle mobility exercises

• Gradual exposure to deeper movement ranges

Enhancing Movement Control

• Retraining squatting and landing mechanics

• Balance and stability exercises

• Sport-specific drills

Building Confidence After Injury

• Gradual return to movement

• Pain-informed exercise progression

• Load management strategies

The goal is not just to increase movement, but to restore strong, controlled, and confident ankle function.

Why This Matters for Athletes

A personalised approach to restoring ankle dorsiflexion can:

• Reduce the risk of future injury

• Improve athletic performance

• Address recurring ankle issues

• Support long-term joint health

Whether you’re a competitive athlete or a recreational sportsperson, optimising ankle movement is a key part of staying active.

When to Seek Physiotherapy Support

If you’re noticing ankle stiffness, recurring sprains, or pain during activities like running, squatting, or jumping, a physiotherapy assessment can help uncover what’s going on and guide the right treatment for you.

Addressing these issues early often leads to quicker, more sustainable results — and helps you stay active and confident in your movement.

If this sounds familiar, the team at The Sports Injury Clinic is here to help support you and our local community. Learn more or book an appointment at www.tsic.com.au

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