How Poor Ankle Mobility Can Lead to Running Injuries (And How to Fix It)

Ankle mobility isn’t the flashiest topic in the running world, but it’s one of the most important—and most overlooked—factors in injury prevention and performance. Each time your foot strikes the ground, your ankle plays a critical role in absorbing impact, transferring force, and preparing your body for the next stride. If that joint isn’t moving the way it should, everything above it—from your knees to your hips and even your spine—has to compensate.

Healthy ankle dorsiflexion (the ability to bring your toes toward your shin) is essential for an efficient, injury-free stride. Without it, runners may struggle to achieve proper knee alignment, full foot contact, or adequate push-off, all of which can lead to uneven loading and overuse.

Runners with limited ankle mobility often don’t realize they have a problem—until pain or performance plateaus start showing up. That’s why addressing mobility isn’t just about injury prevention—it’s about unlocking better movement overall.

What Happens When Ankle Mobility Is Limited?

When your ankles can’t move through a full, healthy range—especially during dorsiflexion—your body adapts in ways that often do more harm than good. These compensations may allow you to keep running, but they quietly increase stress on other joints and tissues.

For example, if your ankle doesn’t bend enough during landing or toe-off, your body may shift that motion into the knee or hip. This can lead to issues like runner’s knee, Achilles tendinopathy, or IT band syndrome over time. Limited dorsiflexion can also shorten your stride, reduce shock absorption, and force early heel lift—all of which make your gait less efficient and more stressful.

Other common side effects include excessive pronation (foot collapsing inward), altered foot strike patterns, and even changes in posture. Over the course of hundreds of miles, these subtle imbalances create wear and tear in places that were never meant to take that load.

The takeaway? Poor ankle mobility doesn’t just stay in the ankle—it ripples throughout your entire running chain.

Signs Your Ankles May Be Holding You Back

You don’t have to be injured to have an ankle mobility issue. In fact, many runners unknowingly compensate for stiffness until something breaks down. Here are some common signs that poor ankle mobility could be limiting your stride or contributing to discomfort:

• Your heels lift during deep squats or lunges
  If your heels can’t stay grounded, limited dorsiflexion may be preventing you from keeping proper form.

• Recurring tightness in your calves or Achilles
  Chronic tension in these areas is often your body’s way of compensating for restricted ankle motion.

• Pain in the knees, shins, or plantar fascia
  When your ankles can’t absorb load properly, stress travels to other parts of your leg and foot.

• Shortened stride or early heel lift while running
  This inefficient gait pattern can indicate that your ankle isn’t allowing enough forward motion.

• One-sided running issues
  If pain or fatigue always shows up on the same side, it may be tied to asymmetry in ankle mobility or loading mechanics.
  
  
  

Not sure? That’s where a professional movement assessment can help pinpoint subtle restrictions that are hard to self-diagnose.

How to Improve Ankle Mobility (The Right Way)

Improving ankle mobility isn’t just about stretching—it’s about restoring control, stability, and full-range function through targeted movement. At Capacity, we take a multi-layered approach to helping runners regain ankle motion and move more efficiently.

1. Mobility Drills
Exercises like kneeling dorsiflexion rocks, ankle wall drills, and band-assisted mobilizations can help improve range of motion at the ankle joint. These drills specifically target restricted movement without overloading the area.

2. Soft Tissue Work
Tight calves, Achilles, or foot fascia often limit ankle mobility. Techniques like foam rolling, lacrosse ball massage, or professional sports massage therapy can release those tissues and support better mechanics.

3. Contrast Therapy for Recovery
Our contrast therapy services—alternating hot and cold treatments—can improve circulation, reduce stiffness, and aid recovery between runs or mobility sessions.

4. Strengthen to Stabilize
Improving control around the ankle is just as important as improving mobility. Calf raises, single-leg balance drills, and resisted ankle exercises help reinforce proper loading mechanics during your stride.

5. Address the Whole Chain
Since ankle mobility affects your knees, hips, and beyond, we often combine ankle work with strength and conditioning to support your entire kinetic chain.

Consistency and proper technique are key. Progress won’t happen overnight, but with the right approach, your ankles—and your running—can change for the better.

Get Assessed, Run Better

If you’re dealing with nagging injuries, uneven wear, or performance plateaus, your ankles might be the missing link. Limited mobility doesn’t always announce itself with pain—but it often sets the stage for discomfort elsewhere. The good news? It’s fixable—with the right guidance.

At Capacity in Bend, OR, we offer comprehensive movement assessments and individualized treatment plans to help runners move better from the ground up. Whether you need focused mobility work, targeted rehab, or integrated strength training, our team is here to support your progress.

Don't guess—get clarity. Schedule an assessment today and find out how restoring ankle mobility can help you run more efficiently, prevent injury, and feel better with every step.