Want to Move Better and Feel Stronger? It Might Be Your Ankles Holding You Back

Let me guess—you stretch, you walk, maybe even hit the gym or a Pilates class a few times a week. But something still feels “off” when you move. You can’t quite squat deeply. Your hips feel stiff. Maybe you struggle to walk uphill or feel a little wobbly on stairs. Sound familiar?

What if the issue isn’t your hips or your knees—but your ankles?

Yep. You read that right.

Why Ankles Matter (More Than You Think)

Ankles are the unsung heroes of human movement. We usually ignore them until they sprain, swell, or seize up. But they play a massive role in how we move—from walking to squatting, standing to dancing, and everything in between.

When your ankles don’t bend well (what we call poor ankle dorsiflexion), your body finds workarounds. That’s where problems start.

Common compensation patterns from stiff ankles:

• Knees collapsing inward

• Feet turning out to the sides

• Hips twisting awkwardly

• Shoulders leaning or rotating

These are the body’s Plan B strategies to keep moving, but they often come at a cost: tight hips, aching backs, and inefficient movement (Macrum et al., 2012).

Enter the Ankle Rocker

The “ankle rocker” is the term we use to describe how the ankle bends and helps the body move over the foot during walking or any forward motion. It’s the quiet, behind-the-scenes operator that lets you move forward without stumbling, wobbling, or overcompensating.

A well-functioning ankle rocker lets your shin move smoothly forward over your foot. If it’s stiff? Everything above it—knees, hips, even your low back—gets dragged into the struggle (Anderson et al., 2013).

Everyday Signs You Might Have Poor Ankle Rocker

• You can’t squat without your heels lifting

• Your feet turn out when walking or squatting

• You feel pressure in your lower back when you walk uphill

• You struggle to balance on one foot

• Your calves feel tight even though you stretch them

The Knock-On Effect: Why This Matters Beyond Walking

You don’t need to be an athlete to benefit from healthy ankle movement. In fact, as we age, keeping our ankles mobile and responsive is one of the keys to staying independent.

Good ankle rocker:

• Keeps your hips and spine healthy

• Reduces strain on your knees

• Improves posture

• Makes daily movements (think: stairs, bending, walking the dog) feel easier

A study by Hébert-Losier et al. (2014) showed that limited ankle mobility can significantly affect functional balance and walking ability in older adults—key components of healthy ageing.

How to Improve It (Yes, You Can!)

Improving ankle rocker takes a little patience—but the good news is, it works. Here’s how we help clients reclaim their movement:

1. Seated Dorsiflexion Drills

Sit in a chair and keep your feet flat on the floor. Try to lift the front of your feet without letting your heels move. You should feel the front of your shin light up. This is your tibialis anterior working.

→ Fong et al., 2011

2. Supported Single-Leg Squats

Hold onto a sturdy object and try lowering into a gentle single-leg squat. Keep your foot flat. Notice if your heel wants to lift or your knee wobbles—both signs of limited ankle mobility.

→ Macrum et al., 2012

3. Toe-Elevated Calf Stretch

Place your toes on a wedge or stair, keeping your heel on the ground. Lean forward gently. Feel the stretch in the lower calf? That’s your soleus, which plays a big role in ankle movement.

→ Hébert-Losier et al., 2014

4. Rocker Pops (Advanced)

Stand tall and roll your weight forward over your foot without lifting your heel. When your shin moves forward and your weight is balanced, add a small hop. This helps reinforce the movement and foot activation.

→ Anderson et al., 2013

Final Thoughts: Don’t Skip the Simple Stuff

It’s easy to chase complex solutions for our pain or movement problems. But often, the answer lies in the basics. And your ankles—those humble, hardworking joints—may just be the missing link.

If your body feels out of sync, start with your feet and ankles. You might be surprised by how much lighter, smoother, and stronger everything else feels.

Want to get assessed or learn more?

I offer gait analysis and movement assessments at The Body Lab in Canberra.

Book a session and let’s get your whole body moving the way it was designed to.

References

1. Fong CM et al. (2011). Changes in joint kinematics and muscle activation patterns in response to static stretching of the triceps surae. Journal of Orthopaedic & Sports Physical Therapy, 41(1): 20-30.

2. Macrum E et al. (2012). Influence of restricted hip and ankle range of motion on squat mechanics. Journal of Orthopaedic & Sports Physical Therapy, 42(6): 378–386.

3. Hébert-Losier K et al. (2014). The effect of static stretching on measures of lower-limb flexibility: a systematic review. Manual Therapy, 19(2): 103–112.

4. Anderson FC et al. (2013). Contributions of muscles to jump height: a simulation study. Clinical Biomechanics, 28(3): 265–270.