If your ankle feels tight when you squat, lunge, descend stairs, or run, stiffness may be limiting how efficiently you move. Restricted ankle mobility can alter load distribution through the foot, knee, and hip, increasing strain and delaying recovery after injury. At Adam Vital, our approach to Ankle & Foot Pain Physiotherapy includes targeted mobilisation for stiff ankles to restore joint movement, improve function, and support long term performance. Mobilisation is applied with precision and always combined with active rehabilitation so improvements are sustained.
Why Ankle Mobility Matters
The ankle must move effectively in multiple directions, particularly into dorsiflexion, which allows your knee to travel forward over your foot during walking and squatting. When dorsiflexion is limited, compensations occur. The heel may lift early, the foot may overpronate, or the knee may shift inward. Over time, these patterns increase stress on the plantar fascia, Achilles tendon, and knee joint.
Common Signs of Stiff Ankles
You may notice difficulty keeping your heels down in a squat, tightness at the front of the ankle, reduced stride length while walking, or persistent calf tightness. After an ankle sprain, stiffness often remains even once pain decreases.
What Causes Ankle Stiffness
Stiffness can develop from previous ligament injury, prolonged immobilisation, repetitive overload, or joint capsule tightness. Soft tissue restrictions in the calf complex may also limit movement. Identifying the specific structure responsible ensures mobilisation is targeted appropriately.
What Is Ankle Mobilisation
Ankle mobilisation involves controlled, hands on techniques applied by a physiotherapist to improve joint glide and restore physiological range of motion. These techniques are graded according to your tolerance and the stage of healing.
Posterior Talar Glide
This mobilisation targets restricted dorsiflexion by improving the glide between the talus and tibia. It is commonly used after ankle sprains or in individuals who feel blocked during forward movement of the knee.
Mobilisation with Movement
This technique combines therapist guided joint support with active movement. It is particularly effective in improving functional tasks such as squatting or step down control.
Soft Tissue Techniques
Calf tightness and fascial restriction can contribute to joint limitation. Hands on soft tissue release may be used to reduce muscle tension and prepare the joint for mobility exercises.
What to Expect During Treatment
Mobilisation is performed within a comfortable range. Mild pressure or stretching sensation is normal, but sharp pain is avoided. Some individuals notice immediate improvement in range of motion, particularly when stiffness is primarily mechanical rather than inflammatory.
Why Mobilisation Must Be Paired with Strengthening
Restoring mobility alone is not enough. Once new range is achieved, strengthening exercises reinforce joint control within that range. Calf strengthening, intrinsic foot activation, and balance training ensure the ankle maintains improved mobility during daily and sporting activities.
Measuring Progress
We assess improvement through increased dorsiflexion range, smoother squat mechanics, reduced pain during walking, and enhanced balance control. Objective comparison between sides helps guide progression.
Who Benefits Most
Individuals recovering from ankle sprains, runners with recurrent calf or Achilles tightness, and professionals who experience stiffness after prolonged standing often benefit from structured mobilisation combined with active rehabilitation.
When to Seek Assessment
If stiffness limits your ability to squat, lunge, run, or return to sport, or if ankle tightness persists after injury, professional evaluation ensures the correct structure is addressed. Early correction prevents secondary strain at the knee and hip.
Mobilisation for stiff ankles restores the foundation for efficient movement. When combined with targeted strengthening and clear progression, it improves flexibility, reduces strain, and enhances performance. Book your assessment at Adam Vital Physiotherapy & Rehabilitation Center and take a structured step toward improved mobility, balanced movement, and confident function.
