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From Mobility to Power: Why Ankle Dorsiflexion Matters for Running
- Brittany Peterson
- 3 days ago
- 3 min read
The ankle is easy to overlook when we talk about running mechanics. We tend to focus on the hips, glutes or core, but every stride requires the ankle to absorb force, control movement, and ultimately help produce propulsion.
One of the most important pieces of that equation is ankle dorsiflexion—the ability of the shin to move forward over the foot while the foot remains in contact with the ground.
When dorsiflexion is limited, the body still has to find a way to move. The result isn’t necessarily an injury, but it can change how force is distributed throughout the kinetic chain. A runner may demonstrate earlier heel rise, altered foot mechanics, reduced ability to progress the tibia over the foot, or compensations at the knee, hip, or trunk. Over time, these changes can influence how efficiently a runner absorbs and produces force.
But simply gaining more ankle mobility isn’t the goal.
The goal is to develop mobility that an athlete can actually control and use.
That’s why we like to think about ankle development as a progression:
Mobility → Strength → Control → Power
First, we want to establish the range of motion necessary to move well. In this case, that means progressively improving dorsiflexion and giving the ankle access to the positions required during running.
Next, we need to build strength within that range. Mobility without the ability to produce and tolerate force doesn’t translate particularly well to performance. The calf and soleus need to be strong enough to control the ankle under load and contribute to force production during stance.
From there, we introduce control. Single-leg exercises, isometrics, and multidirectional movements challenge the athlete to maintain position while managing forces that are much more representative of running.
Finally, we take that capacity into power and reactive movement. Hops, skips, bounds, and jumps require the ankle to rapidly absorb and return force. This is where we begin connecting the qualities we’ve developed in the gym to the demands of running.
This progression is important because running isn’t performed in a slow, controlled environment. The ankle has milliseconds to respond to ground contact, manage the position of the foot and lower leg, and contribute to propulsion.
So rather than asking, “How do I get more ankle mobility?”, a better question may be:
“Can I access the range of motion I need, control it, produce force from it, and use it quickly?”
That’s the purpose behind this ankle routine. It starts with dorsiflexion mobility and progressively integrates that mobility into strength, single-leg control, and ultimately dynamic, reactive movements.
Mobility is the starting point—not the finish line.
Watch the routine below and use it as a framework for building an ankle that isn’t just mobile, but strong, stable, reactive, and capable of contributing to efficient running mechanics.
Now transform your mobility to power!
Check out our YouTube Page at https://www.youtube.com/@WildPeakCollective for more vidoes and resources!
Brittany Peterson is a Running Coach at WildPeak Collective and a professional trail and ultra runner. She has had several wins in key races throughout the world and has been a 3-time finisher at the Western States Endurance Run, with 2 of her 3 results being in the top 5. She comes from a background of track and field and road marathon running as well and loves coaching athletes of all ages, abilities, in all terrains and with any goal in mind.
"Run Wild. Train with Purpose."
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