August 4th, 2026
What Is Ankle Stiffness?
Ankle stiffness is defined by a loss of range of motion and flexibility at the ankle joint, often leading to subsequent pain and loss of functionality.
Ankle stiffness can occur following many different events, including:
- Surgeries
- Injuries (such as sprains or fractures)
- Prolonged positioning or immobilization
With ankle stiffness, it is quite common to see a loss of dorsiflexion, which is an individual’s ability to bring their foot closer to their shin. With this loss of motion at the ankle, an individual’s ability to perform daily activities such as going up stairs, squatting, and walking may be affected.
Why It Matters
It is important to address ankle stiffness because the loss of mobility at the ankle can affect the mechanics of the entire leg. Lacking normal mobility at the ankle often causes unwanted movement in other parts of the body, especially the knees and hips.
1. Increased Risk of Knee and Hip Injuries
Research shows that this change in mechanics is directly associated with a higher risk of injury at both the knees and hips. When the ankle cannot flex properly, higher joint stress and altered movement strategies are placed on surrounding structures. (Taylor et al, 2022)
2. Higher Fall Risk
Along with increased injury risk, clinical research has also shown a clear link between decreased dorsiflexion and an increased number of falls. Restricting normal ankle movement hinders dynamic balance during stance and walking phases. (Góes et al, 2015)
These altered, unnatural motions that occur due to lack of movement at the ankles are concerning for all individuals. Without proper treatment aimed at improving mobility and stability at the ankle, these individuals are at increased risk of injuries and/or falls.
Self-Led Interventions to Help:
Try these home exercises to begin improving calf tissue flexibility and restoring healthy dorsiflexion range of motion:
Calf Rolling
Prescription: 10 times over entire length of calf, hold around 10 seconds over trigger point: If you have a foam roller available, place it under your calf and utilize your body weight while rolling over to help allow for myofascial release.
Calf Stretch at the Wall
Prescription: 4 reps of 30 second hold: Stand with the leg you want to stretch behind you. Keep that leg straight, bend the other knee, and lean forward until you feel a gentle stretch in your calf.
Calf Stretch on Slant Board
Prescription: 4 reps of 30 second hold: Standing on a slanted surface, keep your knees straight until you feel a gentle stretch in your calf.
Kneeling Lunge
Prescription: 30 reps of 3 to 5 second hold: Start in a half kneeling position with the affected leg forward. Shift your weight forward until you feel a gentle stretch in your ankle/calf.
Tibialis Raises
Prescription: 3 sets of 10 reps: Standing against the wall with your knees straight, bring your feet up towards your face then control back down to the ground.
How We Can Help at ProMotion
Here at ProMotion Rehab & Sports Medicine, our team can help guide you towards a return to normalcy.
Our certified Physical Therapists and Physical Therapist Assistants can help carefully develop and implement an individualized plan to help address any pain and limitations, while also helping prevent any injuries or falls.
Learn more about how we treat ankle stiffness → Foot & Ankle Treatment.
Through principles guided in movement, we can help you reach YOUR desired goals! Reach out to schedule your assessment today.
By Drew McAbee PT, DPT and Zach Lucas, SPT
Citations:
- Taylor JB, Wright ES, Waxman JP, Schmitz RJ, Groves JD, Shultz SJ. Ankle dorsiflexion affects hip and knee biomechanics during landing. Sports Health. 2022;14(3):428–435. doi:10.1177/19417381211019683. Available on PubMed.
- Góes SM, Leite N, Stefanello JM, Homann D, Lynn SK, Rodacki AL. Ankle dorsiflexion may play an important role in falls in women with fibromyalgia. Clin Biomech (Bristol, Avon). 2015;30(6):593–598. doi:10.1016/j.clinbiomech.2015.03.026. Available on PubMed.
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