Interconnected: ankle range of motion

Ankle mobility is a topic of frequent discussion for fitness and rehab professionals. Often within the context of some thing such as a squat, where a client is unable to get to the adequate depth to be considered a “full squat”. One thing that is often neglected in these conversations is the center of gravity.

Range of motion in the ankle is important, and necessary for all types of movement. Limitations in mobility of this joint lead to a host of compensations that travel up and down stream. All too often the explanations for these limitations involve tight muscles or stiff joints. The former explanation is a problem in verbiage and the latter is entirely possible, but the mechanism may be different than expected.

One of my mentors uses the analogy of standing on the edge of the Grand Canyon. You are peering right over that massive cliff wall with nothing between you and the bottom but air. You have effectively locked your ankles into one solid object, limiting motion so that you do not fall to the bottom. This is what it is like to walk around with a forward center of gravity. Your belly button is out in front of your feet, and in order to prevent yourself from falling forward, you lock everything down, and stop motion from occurring. This is useful, it potentially prevents an injury, or at a minimum embarrassment from falling over. However, if you want to perform a squat from this position, you most likely will have some difficulties.

If limited ankle mobility is an issue, you will certainly have challenges performing certain physical activities. The thing to remember is that the loss of mobility at the ankle is an outcome of a more systemic movement strategy. Body regions very far from the ankle may display similar deficits and contribute to the loss of range of motion at the ankle. Motion, or a lack thereof, never occurs in isolation, under any circumstances.

Austin Ulrich, Physical Therapist