Move of the Month: Lower Leg Mobility

by GRP Rower Sophie Calabrese

After my blog on stretching last month, I’m kicking off a series that will cover more mobility exercises you can do to improve joint health, range of motion, and performance. This first blog will be about exercises you can do for your ankles and feet. I’m starting with this area because the way your body interacts with the ground dictates how the rest of it moves. Your ankles and feet are the foundation for every step, jump, and squat you take. Here are 5 exercises to get you started on your mobility journey:

Banded ankle distraction

Target: Ankle joint capsule
Why: Limited ankle flexion leads the hip to compensate and may lead to injury. The ankle distraction helps to create more space in the joint capsule to move through.
How:
1. Anchor a resistance band low to a sturdy object, like a squat rack, and loop it around your ankle, just above where your shin meets your foot.
2. Step forward to create tension in the band so it pulls your leg backward.
3. While keeping your foot flat on the ground, drive your knee over your toes.
4. Hold for 2-3 seconds at end range. Repeat for 2 sets of 10-15 reps per ankle.

Ankle dorsiflexion wall drill

Target: Ankle dorsiflexion
Why: Increases available ankle range of motion, changing knee and hip mechanics for the better.
How:
1. Stand facing a wall with one foot a few inches away.
2. Keep your heel on the ground and drive your knee forward over the toes to touch the wall.
3. If your knee can touch without the heel lifting, move your foot back slightly.
4. Perform 2 sets of 10-15 reps per ankle.

Resisted banded foot inversion

Target: Posterior tibialis
Why: Strengthening the posterior tibialis (behind your shin) improves foot arch support, ankle stability, and helps reduce overpronation.
How:
1. Sit on the floor with your legs extended.
2. Put your midfoot through a resistance band and anchor or hold the band so that it is pulling your foot outwards.
3. Turn your foot in against the band’s resistance and return to neutral keeping all motion solely in your ankle. Don’t let other parts of your leg compensate for the movement.
4. Perform 2-3 sets of 12-15 reps per side.

Banded anterior tibialis raise

Target: Anterior tibialis
Why: Strengthening the anterior tibialis (front of your shin) improves your control over ankle dorsiflexion and also improves your shock absorption while landing.
How:
1. Sit on the floor with your legs extended.
2. Anchor a resistance band to a sturdy object, like a squat rack, and put your foot through so that the band is at about your midfoot.
3. Sit so that the working leg is slightly elevated. Use either your other leg or an object like a yoga block to do this.
4. Draw your toes up towards yourself and drive your heel forward, isolating the motion in the ankle.
5. Repeat for 2-3 sets of 10-15 reps per side.

Eccentric soleus raises

Target: Soleus (deep calf muscle)
Why: The soleus is responsible for plantarflexion and contributes to stabilization and postural control.
How:
1. Step onto a step or raised surface with the balls of your feet on the edge and your heels hanging off.
2. Bend your knees slightly and keep this bend throughout the exercise to target the soleus. Not doing so will isolate the gastrocnemius (calf muscle) instead.
3. Leverage your feet into the ground to raise your heels and come up onto your toes.
4. Shift your weight to one foot and slowly lower your heel down below the step level, taking 3-5 seconds to descend. Control every inch of the movement.
5. Use both feet to rise back up and repeat on the same leg.
6. Perform 3 sets of 8-12 reps per side.

Your feet and ankles are the foundation of all movement - when they’re mobile and strong, everything else falls into place. These exercises help you build that foundation from the ground up, setting you up for smoother strides, better balance, and injury-free movements like running. Invest in your base, and your body will thank you with every step!