Most runners spend too much time on the symptoms, the shin splints, the tight calves, the runner’s knee, the slow pace but they never address the one thing that's holding them back: their foundation.
That all starts with your ankles. Fixing your ankle mobility is the most powerful thing you can do for your running. It’s the one small change that will lead to a massive improvement in your form, efficiency, and injury prevention.
Inside this free members area, you’ll find everything you need to get started:
Your Ankle Mobility Test
This first video will walk you through a simple, effective test you can do at home to figure out exactly where you stand. Don't skip this, it's crucial to know your starting point.
Your Follow-Along Routines
Once you’ve done the test, you'll have access to two easy, follow-along routines to start improving your ankle dorsiflexion immediately.
This one small step is going to change a lot for you.
Start with the Ankle Mobility Test video below, and let's build your running from the ground up.
Why Runners Must Assess Ankle Mobility Before Form Cues
Why Your Ankle is the Single Most Important Joint for Runners
You’ve probably been told to lift your head, relax your shoulders, or quicken your cadence. These are good cues, but what if all that effort is wasted because you missed the most fundamental step?
Here’s the controversial truth that running coaches often overlook: You can't truly fix your running form until you fix the mobility at the very beginning of your kinetic chain—your ankle.
Based on countless assessments, I’ve found that the ankle's ability to dorsiflex (the motion of your shin moving forward over your foot) is the ultimate foundation for resilience and efficiency. If this movement is restricted, the rest of your body is guaranteed to break down.
1. The Ankle: Your Natural Shock Absorber
Think of your ankle's dorsiflexion as your body’s built-in suspension system. Every time your foot hits the ground, this motion allows your shin to move forward, effectively absorbing the force of impact and managing the ground reaction forces.
If your ankle is stiff or restricted, it locks up the system. The force that should have been absorbed has to go somewhere else—and it goes straight up into the larger, more sensitive joints.
2. The Root Cause of Recurring Injuries
Limited ankle mobility is a structural problem that presents itself as pain higher up the body. If you suffer from any of the following, your ankle is the likely culprit:
Runner’s Knee (Patellofemoral Pain): Lack of ankle bend often forces the knee to collapse inward (knee valgus) to try and move your weight forward, creating stress and friction around the kneecap.
Shin Splints & Plantar Fasciitis: The body compensates by excessively flattening the arch (overpronation) or putting undue strain on the muscles surrounding the shin and foot arch.
Achilles Tendonitis: Restriction in the ankle joint puts immediate and excess strain directly onto the Achilles tendon, which is designed to withstand force, but not in this compromised position.
3. The Power Drain: Why You’re Slowing Down
It’s not just about pain—it’s about performance. Efficient dorsiflexion is crucial at the mid-stance phase of your stride, allowing for a smooth, stable transition of weight.
When this movement is inhibited, you can’t get your center of mass over your foot effectively. This translates directly to:
Lost Glute Power: Restriction stops you from achieving full hip extension, meaning your powerful glute and hamstring muscles are taken out of the running movement too early.
Less Spring: You lose the ability to generate a stable, springy, and energetic stride, making you rely more on muscular effort rather than elastic recoil.
The Solution: Start at the Foundation
The key to lifelong, pain-free running is simple: Start with an assessment of your ankle dorsiflexion. By identifying and fixing this foundation first, you ensure that every mile you run and every strength exercise you perform builds on a strong, resilient base.
The Ankle Dorsiflexion Wall Test
This simple test helps you measure your ankle's mobility and is a great way to establish a baseline. You will need a wall, a tape measure, and a small space.
What You'll Need:
A wall
A tape measure (or a ruler)
Step-by-Step Instructions:
Step 1: Find Your Starting Position
Take off your shoes.
Place one foot on the floor with your big toe touching the wall.
Your foot should be pointing straight ahead, with your knee and ankle in line.
Step 2: Perform the Movement
Keeping your heel flat on the floor, slowly drive your knee forward toward the wall.
Your goal is to touch the wall with your knee while your heel remains on the floor.
Make sure your knee tracks directly over your second or third toe—do not let it fall inward or outward.
Step 3: Find Your Maximum Distance
If your knee easily touches the wall, slide your foot backward by a centimeter or so.
Repeat the movement, trying to touch the wall with your knee.
Keep sliding your foot back in small increments (about 1 cm or ½ inch at a time) until you find the furthest distance from the wall where you can just barely touch it with your knee without your heel lifting.
Step 4: Take the Measurement
Once you've found that maximum distance, use your tape measure to measure the distance from your big toe to the wall.
This measurement is your ankle dorsiflexion score.
Step 5: Test the Other Side
Repeat the entire process on your other foot. It is very common to have different levels of mobility between your left and right ankles.
What Your Measurement Means
A good general guideline for runners is:
Excellent Mobility (12+ cm / 5+ inches): You have a healthy range of motion.
Average Mobility (10-12 cm / 4-5 inches): You have a good foundation but could benefit from mobility work.
Limited Mobility (Less than 10 cm / 4 inches): You have a significant mobility limitation that is likely affecting your running form and could be a risk factor for injury.
Remember, the most important part of this test is keeping that heel planted on the floor. If it lifts, it's a clear sign that you have reached the end of your available range of motion.
The Ankle Dorsiflexion Wall Test
This simple test helps you measure your ankle's mobility and is a great way to establish a baseline. You will need a wall, a tape measure, and a small space.
What You'll Need:
A wall
A tape measure (or a ruler)
Step-by-Step Instructions:
Step 1: Find Your Starting Position
Take off your shoes.
Place one foot on the floor with your big toe touching the wall.
Your foot should be pointing straight ahead, with your knee and ankle in line.
Step 2: Perform the Movement
Keeping your heel flat on the floor, slowly drive your knee forward toward the wall.
Your goal is to touch the wall with your knee while your heel remains on the floor.
Make sure your knee tracks directly over your second or third toe—do not let it fall inward or outward.
Step 3: Find Your Maximum Distance
If your knee easily touches the wall, slide your foot backward by a centimeter or so.
Repeat the movement, trying to touch the wall with your knee.
Keep sliding your foot back in small increments (about 1 cm or ½ inch at a time) until you find the furthest distance from the wall where you can just barely touch it with your knee without your heel lifting.
Step 4: Take the Measurement
Once you've found that maximum distance, use your tape measure to measure the distance from your big toe to the wall.
This measurement is your ankle dorsiflexion score.
Step 5: Test the Other Side
Repeat the entire process on your other foot. It is very common to have different levels of mobility between your left and right ankles.
What Your Measurement Means
Dorsiflexion Test Scoring:
Excellent Mobility (12+ cm / 5+ inches): You have a healthy range of motion.
Average Mobility (10-12 cm / 4-5 inches): You have a good foundation but could benefit from mobility work.
Limited Mobility (Less than 10 cm / 4 inches): You have a significant mobility limitation that is likely affecting your running form and could be a risk factor for injury.
Remember, the most important part of this test is keeping that heel planted on the floor. If it lifts, it's a clear sign that you have reached the end of your available range of motion.
Ankle Dorsiflexion Corrective Exercises
These exercises are crucial for restoring the foundational ankle mobility needed for an efficient running stride, directly addressing the limitations identified in your assessment.
1. Weighted Knee-to-Wall Mobilisation
This drill directly improves the movement pattern required during running.
Setup: Place your foot ∼4−6 inches from a wall (use the initial test distance as a baseline). Place a light weight (e.g., a dumbbell or kettlebell) across the front of the thigh of the working leg for extra resistance.
Action: Keeping your heel completely flat on the ground, drive your knee straight forward toward the wall. Hold the end range for 2-3 seconds, feeling a stretch deep in the calf/Achilles.
Focus: Maintain a straight path for the knee (it should track over the second toe) and never let the heel lift.
Sets/Reps: 3 sets of 10-15 slow, controlled repetitions per side.
2. Banded Ankle Distraction
This technique uses resistance to create space in the joint capsule, which is often the biggest limiting factor, rather than just muscle tightness.
Setup: Secure a strong resistance band low down (e.g., to a rig or heavy furniture). Step into the band so it wraps around your ankle just below the shin (talus bone). Get into a deep half-kneeling lunge position.
Action: Lean the front knee forward as far as possible, pushing against the band’s resistance. The band should be pulling the shin backward, distracting the joint.
Focus: The movement should feel cleaner and deeper than the unbanded version. Hold the deep stretch for 30-45 seconds.
Sets/Time: 3 sets of 45-second holds per side.
3. Soleus-Focused Bent-Knee Stretch
The soleus is the deep calf muscle that is often neglected but highly active during running and contributes significantly to stiffness.
Setup: Stand facing a wall, placing one foot close to the wall. Bend both knees slightly as if performing a mini-squat.
Action: Keeping the back knee bent and the heel glued to the floor, drive the hips forward and down.
Focus: You should feel the stretch much lower down, closer to the Achilles and heel, compared to a straight-leg calf stretch.
Sets/Time: 3 sets of 30-second holds per side.
4. Elevated Heel Lifts (Controlled Eccentric Phase)
This exercise focuses on rebuilding strength through the full, corrected range of motion, ensuring the mobility gains are maintained under load.
Setup: Stand on the edge of a stair or curb with only the balls of your feet supported.
Action: Raise up onto your toes quickly, then take 6-8 seconds to slowly lower your heels below the level of the step, maximizing the stretch (dorsiflexion) at the bottom.
Focus: Use the slow lowering (eccentric) phase to actively load the newly available range of motion.
Sets/Reps: 3 sets of 12-15 repetitions per side.
BONUS EXERCISE:
North East South West
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