Your Poor Ankle Dorsiflexion Mobility is WRECKING Your Knees

Have you tried to solve knee pain, but nothing is working yet? You may be struggling because you aren't improving your ankle dorsiflexion.

Ankle dorsiflexion and mobility (or lack thereof) is one of the common causes of knee pain, yet it is also one of the most overlooked. You'll learn what ankle dorsiflexion is and why it's important to the good health of your knee and lower limb movement patterns. You'll also learn the most common causes of limited ankle dorsiflexion mobility.

Next, you'll discover a quick and easy test you can do at home to check if you have limited ankle mobility.

Then, we'll go into four exercises to increase the range of motion as well as strengthen the muscles around the ankle so you keep the range of motion gains for the long haul.

Exercise 1 builds up the intrinsic foot muscles. It's a good one to master since we use it all the time for ankle, knee, and hip pain exercises.

Exercise 2 mobilizes your ankle. You'll need a strength band anchored to something low and a sturdy surface to step onto.

Exercise 3 requires a wall to lean against. Remember to focus on your posture. And, if you remember, use any opportunity during your daily life to keep focusing on your posture. It'll pay off.

Exercise 4 has a couple of cues to keep in mind. First, alternate sides. Slide forward with the trailing leg. Then, pull yourself forward on the upward movement. This trains proper activation patterns for climbing stairs. If you are comfortable with this exercise, feel free to add weight by holding dumbbells.

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[Medical Disclaimer] The medical information on any/all of our content is provided as an information resource only, and is not to be used or relied on for any diagnostic or treatment purposes. This information does not create any patient-physician relationship, and should not be used as a substitute for professional diagnosis and treatment. Please consult your health care provider before making any health care decisions or for guidance about a specific medical condition.

[zairethyben]

Okay, I've been a Coach E disciple for over 3 years now, but the PM Clamshell is kind of blowing my mind. I feel like I've just adjusted my legs into alignment like a chiropractor would a spine. I was definitely doing short and skinny foot incorrectly, therefore doing ankle dorsiflexion incorrectly and so one up the chain. But this exercise seems to have forced proper alignment and activation, not allowing valgus knee that I clearly have been doing. I can't believe how much I'm feeling the proper active arch now. Game changer. Thank you, Coach E!

[dianneshuford]

Thank you for clear descriptions and great demonstrations of an important area to address!

[prarabdhasudame]

Just did this today and after many days feeling no clicks in my ankles and knee and hip . Thanks ton.😊

[iPondR]

Great vid as always! Your comment about how the lunge relates to walking up stairs is interesting... I've often done the reverse - which is to go down stairs really slowly while holding the ankle in dorsiflex - it's worth doing if you can hold the movement without (too much) pain in the knees. (note; I am a runner who is also a senior!) ;)

[christinelemieux]

I love your videos. I now know that I have had a lifelong ankle dorsiflection ROM problem with my right foot. My right foot is always turned out, just as my Mom's was. I didn't know there was something that could be done about it, and the occasional knee issues I have. Thank you!

[mikeg]

Such a quality channel. Thanks coach E!

[cgriffball]

This is brilliant video guidance, thank you so much. I have lost 1.5 inches dorsiflexion on my left foot so I am going to work on it using your exercises. The summary table at end is super helpful too. Thanks again

[kuanhau]

Perfect, exactly what I was looking for. The mobilisation exercises I’ve done before and they help greatly, more I have a routine to build up a more permanent fix.

[phishfan]

Great stuff Eric. Really enjoying your channel. As an RMT in BC this content is primo- and also as a very active runner/hiker etc with a lot of injuries in the LE this is personally valuable to my self care. Your thought process behind your approach is so interesting and I can take a lot of it into my own practice when treating patients.

[TanyaK-mj]

Super helpful and super easy to understand the instructions!

[shaunliew]

My lifesaver, thank you so so much!!!

[srStinnky]

I don't really have knee pain but I'll like to learn more to improve my ankle mobility.

[maureenpolak]

73 yr old with knee, calf and middle toe ache after walking. Will do these ankle movements. Thanks

[kathyann]

You are a genius! I love your videos. Your analytical mind and your deep dive into how stuff works is amazing. So happy I found you.

[LaterKat]

Thank you. I discovered lefty DF lack and compensations. Perfect routine to improve my range and biomechanics. For me this is the piece I was missing from the DF routine.

[despoinaporfyridou-hhsi]

Perfect exercises and cueing Eric!l am a huge fan of you!Wish you were offering courses for proffesional movement experts👍👍👍

[bendutton]

thank you, this is what i've been looking for!!

[edwigcarol]

Clamshell cueing..
my further confusion and dysfunction, I can't press onto the wall.. but attention and patience


Reverse lunge...
so interesting to do. I have made great progress here.. the thing would be now to alternate more quickly from one side to the other without losing precision or stability...
I would add, that is what has helped me the most : "think of having a slight internal rotation of the hip at the back leg" wouldn't you ? Moreover neutral lumbar spine...
Coming back to start, activate gluts and hamstrings not stressing your knees! Well sir, great cue!

[JayDKay]

I've been doing the banded exercises for a while now, my left side (which was initially much worse) has caught up with my right side, but neither can reach the wall still and they haven't been improving for a while. I'm looking forward to trying the other exercises in this video and seeing if that does it.

[enabeanabanana]

Oh wow. I was wondering why out side of my right knee was hurting after my first ever 25km and thought it was IT Band issue so I did a lot of glute medius training but every time I run over 8km pain would kick in again. I just did the wall test and it was so hard for my right knee to touch the wall where my left knee I had no problem reaching the wall! I'm gonna work on that short and skinny feet exercise! I have my 21k run tomorrow... I wish I found this video a week ago... I know one day of exercise is not gonna make any big difference but I am hoping this will prolong the pain during my run. (I feel like I'm pressing most of the pressure on my big toe for the short/skinny feet exercise, I dunno if I'm doing it right haha...) Thanks a lot in advance! :)