02/20/2026
✨Ankle Mobility✨
Last week we discussed how to check your ankle dorsiflexion range of motion. This week we will discuss what to do about it if this range of motion is not where you need it to be.
As a quick reminder, ankle dorsiflexion is the movement where you pull your toes back toward your shin. This movement is essential for deep squatting, going up and down stairs, getting up and down from a low chair/toilet set/car seat, and walking. If we don't have enough motion here, we compensate at our hips and low back which puts additional strain on the pelvic floor. It's also important to remember that deep squatting is one of the best movements we can do for pelvic floor mobility and function. If we don't have the ankle motion for this, we are leaving a highly beneficial exercise on the table.
The move: Dorsiflexion ankle mobilization 👇
How to do it:
1️⃣ Grab a thick band like a pull up assistance band (I like the brand SUNPOW but any brand can work)
2️⃣ Anchor the band around a solid surface at ankle level behind you (you can use a pole in your basement, a weight/squat rack, a rig)
3️⃣ Kneel on the ground with your right leg in front and the left knee on the ground
4️⃣ Loop the band around front of the right ankle and step forward until there is moderate to strong tension on the band
5️⃣ Keeping your right heel on the ground, shift your weight forward so that your right knee moves past your right foot
6️⃣ Do this 10-20 times and then switch sides
