Over the years of teaching Pilates, I have noticed a recurring theme: a surprising number of people (myself included!) have limited dorsiflexion, that is, the ability to bring the top of the foot closer to the shin. It might seem like a small thing, but this simple movement underpins how we walk, squat, balance, and absorb impact.
When dorsiflexion is limited, the body doesn’t just stop moving; it finds clever ways to compensate, often at the knees, hips, or lower back. And while that might work for a while, it can quietly set the stage for discomfort, injuries, or mobility problems down the line.
Why Some People Have Poor Dorsiflexion
In my clients, I often see a mix of reasons for reduced ankle mobility:
1. Tight Calf Muscles
This is probably the most common. Years of wearing shoes with a slight heel, sitting for long periods, or simply not moving the ankle through its full range lead the calves to tighten. Over time, the ankle just stops bending the way it should.
2. Joint Stiffness
Sometimes the restriction is not muscular but within the ankle joint itself. Old ankle sprains are often culprits here; people recover “enough to walk,” but not enough to regain full mobility. The joint becomes stiff, and the body adapts around it.
3. Lifestyle Habits
Many of us don’t squat deeply, walk barefoot, or move across varied terrain anymore. Shoes and flat indoor surfaces give the ankle very little reason to stay mobile.
4. Previous Injuries
Even an injury that happened years ago can leave behind subtle changes. I have worked with many people who didn’t realise their old ankle injury was influencing their knees, hips, or lower back years later.
How Poor Dorsiflexion Affects the Body
When the ankle can’t bend properly, the rest of the body steps in. I often see people:
- Turning their feet out when they walk or squat.
- Lifting their heels early because the shin can’t move far enough forward.
- Leaning the torso forward to compensate during lunges or squats.
- Overusing their knees or lower back to make up for the lack of movement below.
These adjustments might seem minor, but repeated over months and years, they create stress where it does not belong. It’s often why someone develops knee pain “out of nowhere” or persistent hip tightness that does not resolve with stretching.
What Problems Can It Cause?
Here is where it gets interesting: ankle mobility issues rarely stay at the ankle. Over time, I have seen poor dorsiflexion contribute to:
- Foot and ankle pain, including plantar fasciitis and Achilles tendon issues.
- Shin splints are caused by overworking the muscles at the front of the leg.
- Knee pain, especially at the front of the knee, is due to altered mechanics.
- Hip and lower back tension or pain occur as the body shifts the load upward.
- Reduced balance and agility, which becomes increasingly important with age.
Many people focus on stretching their hips or strengthening their knees, not realising the root of the problem is further down.
It is also quite common for people with limited dorsiflexion to experience calf cramps or spasms, especially while exercising, dancing, stretching, and/or walking uphill. When the calf muscles are held in a shortened position for long periods, as often happens with tight ankles, they develop more resting tension and can become reactive when finally lengthened. This is why some people feel their calves cramp as soon as they go into a stretch or a deep squat. Poor ankle mobility can also make the calves work harder during movement, leading to quicker fatigue and a higher chance of spasms. While hydration and other factors play a role too, restricted dorsiflexion is a common mechanical trigger that is often overlooked.
Night-time calf cramps are also more common than many people realise. Chronically tight calves and reduced dorsiflexion can set the stage for these unexpected and very unpleasant spasms
Long-Term Consequences
When dorsiflexion remains limited for years, the body builds entire movement patterns around that restriction. This can lead to:
- Degenerative changes in the knees and hips from poor load distribution.
- Difficulty squatting, kneeling, or getting up from the floor with ease.
- Reduced mobility with age, affecting independence and confidence.
- Chronic pain that is tricky to resolve because the underlying cause has not been addressed.
What You Can Do
The encouraging part is that ankle mobility is very trainable. With consistency, I have seen people regain their range and notice immediate improvements in balance, walking, squats, and even how their knees feel.
Here are a few approaches I often use with clients:
1. Mobilise the Ankle Joint
Banded ankle mobilisations or lunges with the heel down can help restore the natural glide of the talus bone within the joint.
2. Stretch and Release the Calves
I like to include both straight-knee and bent-knee stretches to target the gastrocnemius and soleus. Foam rolling or using a small ball can also be very effective.
3. Strengthen in the New Range
It is not just about stretching. Slow calf raises, primarily focusing on the lowering phase, and controlled knee-to-wall drills help lock in those gains.
4. Retrain Movement Patterns
Once mobility improves, I pay close attention to how clients squat, lunge, and walk; teaching the body to use the new range properly is key.
5. Look at Footwear
If someone has spent years in heeled shoes, we transition gradually to footwear with a lower heel drop to avoid overloading the system too quickly.
In Summary
Limited dorsiflexion might not be something you notice right away, but its effects show up all over the body. Improving ankle mobility can transform how you move, reduce pain, and support healthy joints for years to come.
In my experience, dedicating even a small amount of time each week to ankle mobility pays off enormously, especially for staying active and moving with ease as we age.