Physio’s Corner: Improving your ankle mobility will unlock new levels in your performance

Improving your ankle mobility can improve your rowing performance, and here is why.

In a nutshell, good ankle mobility is important in rowing because it allows you to maintain strong positions in your hips, back and shoulders at the catch. If you have restricted ankle mobility, you compensate and compromise these strong positions to get the length. 

In this article, I will explain why good ankle mobility is important for rowing performance, describe two ways to test your ankle mobility, and provide three exercises for improving it.

Every rowing stroke uses all the muscles in the whole body. To make the stroke more powerful, we need to be able to get into strong positions and apply power through the footplate and into the oar to move the boat. 

Being powerful is great, and it’s cool to see big numbers on the screen. However, being powerful and effective is the key to making a boat fast. And we like fast boats :)

Reasons why ankle mobility is important:

Number one: enables a strong catch position

Limited ankle mobility often prevents you from achieving a fully compressed catch position, forcing them to either lean excessively forward (putting strain on the back) or start their stroke with their heels lifted, reducing stability and power.

Number two: Increases stroke length and efficiency

Greater ankle mobility allows you to sit comfortably in that compressed catch position, leading to a longer and more effective stroke. A longer stroke (with power applied well) will improve overall speed and efficiency.

Number three: good ankle mobility reduces the risk of injury

Poor ankle mobility causes the body to compensate in other areas, and over time, it can cause an overuse injury or biomechanics-based injury.

This reel summarises why ankle mobility is important https://www.instagram.com/reel/DGn8xUbNRQc/?igsh=MTJ4cTMxMjRsZm95dA==

Here are two ways you can assess your ankle mobility:

Knee-to-Wall Test

Stand facing a wall and try to get your knee to touch the wall without lifting your heel. Keep moving your foot further from the wall until you cannot get your knee to touch the wall without heel liftoff. Measure this distance from the wall to your big toe. Use the first measurement as your baseline test, then retest in a few weeks after consistent stretching and mobility exercise.

Deep Squat Test

Perform a bodyweight squat with feet shoulder-width apart. If your heels lift or you struggle to keep your chest up, ankle mobility might restrict your depth. Try to see how low you can go in a squat without your heels lifting off.

Here are three exercises you can do to improve your ankle mobility. 

I will use the structure: bronze, silver, and gold to give you different levels and progressions. Each level has a different focus and can also be a progression. Bronze is a good start, silver is a progression and gold is a more advanced option.

Bronze – Ankle Dorsiflexion Stretch (Wall Stretch)

Place your foot against a wall with your toes pointed up.

Lean forward to stretch the Achilles tendon and calf.

Hold for 30 seconds and repeat three times per leg.

Silver – Calf Foam Rolling

Use a foam roller under your calf and roll up and down to release tightness.

Apply pressure for one – two minutes per side.

Gold – Banded ankle mobilisations 

Attach a resistance band around your ankle and anchor it behind you.

Step forward to create tension and bend your knee to increase dorsiflexion.

Perform for two-three minutes per ankle.

Check out this reel on my instagram for more ways to improve your ankle mobility: https://www.instagram.com/reel/DG5pUvkNAd_/?igsh=MWg0ZXJ1bGhwMDQ3cA==

As always, if you are curious to know more or want help with an injury, please message @sophiehudsonphysio on instagram.

Chartered & Registered Physiotherapist

About The Author