article by Alex Drummond MSCP, ACSPM – Clinical Director Drummond Education
When people think about movement problems, they often focus on the site of pain. Knee pain must mean a knee problem. Back pain must come from the spine. Tight calves simply need stretching. However, one of the most overlooked contributors to poor movement and recurring dysfunction is a lack of ankle dorsiflexion.
In simple terms, ankle dorsiflexion refers to the ability of the shin to move forwards over the foot. It sounds like a small movement, but in reality it plays a huge role in how the entire body moves. Walking, climbing stairs, squatting, running, balancing, golfing, and many Pilates, Yoga or fitness exercises all depend upon the ankle being able to move efficiently.
Poor dorsiflexion is rarely just an “ankle issue.” Instead, it often creates a chain reaction of compensations throughout the body, influencing the foot, knee, hip, pelvis and spine. Understanding this relationship is crucial for Movement Professionals, Pilates & Yoga Teachers Personal Trainers and Fitness Coaches alike.
What Is Ankle Dorsiflexion?
Most people imagine dorsiflexion as simply “pulling the toes towards the shin.” While this is technically true in an unloaded position, functional dorsiflexion is far more complex.
During real-life movement, the foot is usually planted on the floor while the tibia moves forwards over it. This is called closed-chain dorsiflexion, and it is essential for efficient movement.
Think about the following activities:
- Walking downhill
- Descending stairs
- Squatting
- Lunging
- Running and landing
- Pilates footwork and reformer exercises
In all of these situations, the tibia needs to progress forwards over the foot.
This movement requires far more than flexibility in the calf muscles. It depends on smooth joint mechanics, foot stability, coordinated muscle activity and effective force transfer through the lower limb.
A useful way to think about dorsiflexion is this:
It is not simply ankle mobility — it is the body’s ability to control forward tibial progression.
Why Dorsiflexion Becomes Restricted
Poor dorsiflexion can develop for several reasons.
Joint Restriction
One of the most common causes is stiffness at the ankle joint itself, particularly the Talocrural joint.
For the shin to move forwards properly, the talus bone must glide backwards slightly within the ankle mortise. If this movement is restricted, the body quickly runs out of range.
This is particularly common after:
- Previous ankle sprains
- Immobilisation in boots or casts
- Long periods of inactivity
- Repetitive movement habits
- Protective stiffness following injury
Many people unknowingly adapt around the restriction for years.
Soft Tissue Tightness
The calf complex can also contribute, particularly the Gastrocnemius and Soleus muscles.
However, an important point is that not all stiffness represents genuinely shortened tissue. Sometimes the nervous system creates protective tension because the ankle feels unstable.
This means simply stretching the calf repeatedly may not solve the underlying issue.
Other tissues that may influence dorsiflexion include:
- The Achilles tendon
- Plantar fascia
- Tibialis posterior
- Flexor hallucis longus
- Fascial restrictions around the ankle and foot
Foot Mechanics
The foot and ankle work together as a functional unit.
Some people compensate for poor dorsiflexion by collapsing through the arch and over-pronating, effectively “stealing” movement from the foot instead of the ankle.
Others present with a rigid, high-arched foot that struggles to absorb force and adapt to ground contact.
In both situations, movement quality suffers.
What Happens When Dorsiflexion Is Poor?
The body is remarkably good at finding ways around restriction.
The problem is that compensation often comes at a cost.
1. Foot Collapse and Over-Pronation
If the ankle cannot move, the foot often compensates by collapsing.
The arch flattens, the heel rolls inward, and excessive pronation develops.
Over time this can contribute to:
- Plantar fascia irritation
- Tibialis posterior overload
- Medial knee discomfort
- Hallux (big toe) dysfunction
Rather than solving the problem, the body simply shifts stress elsewhere.
2. Knee-Valgus and Poor Knee Control
Restricted dorsiflexion is commonly linked to dynamic knee-valgus — the inward collapse of the knee during movement.
This is frequently seen during:
- Squats
- Step-downs
- Lunges
- Single-leg balance
- Landing mechanics
When the ankle lacks motion, the body often compensates through excessive inward rotation at the knee and hip.
This altered movement pattern may increase stress on structures such as the Patellofemoral joint and can influence injury risk during sport.
3. Early Heel Rise
Another common compensation is lifting the heel too early.
Instead of the shin moving forwards, the heel rises off the ground to create the illusion of movement.
This may lead to:
- Forefoot overload
- Reduced glute contribution (in both lateral stability and hip extension)
- Increased calf and Achilles strain
- Poor lower-limb force transfer
You often see this during squats and lunges where depth becomes limited.
4. Hip and Lumbar Compensation
If motion is unavailable at the ankle, the body often finds it elsewhere.
Many people fold excessively through the hips and trunk to compensate for poor dorsiflexion.
This creates the classic “good morning squat”, where the torso pitches forwards excessively.
Over time, this may increase lumbar loading and reduce efficient force transfer through the body.
For Pilates teachers and exercise professionals, this is an important reminder:
A movement fault seen at the spine may begin at the ankle.
The Environments It Affects
Poor dorsiflexion influences almost every movement environment.
Walking and Running
Restricted ankle motion often leads to shorter stride length, altered foot strike patterns and reduced shock absorption.
The result may include inefficient gait mechanics, Achilles overload or increased loading through the tibia and knee.
Squatting and Strength Training
A deep, efficient squat requires adequate ankle mobility.
Without it, compensations often appear:
- Heels lifting
- Knees collapsing inward
- Excessive trunk lean
- Limited squat depth
This is often mistaken for poor hip mobility when the ankle may actually be the limiting factor.
Pilates
Many Pilates exercises depend heavily upon controlled ankle motion.
As examples, exercises such as reformer footwork, lunges, tendon stretch, elephant and squat variations all rely upon effective dorsiflexion.
Without it, practitioners may unknowingly rehearse compensatory movement patterns rather than improve movement quality.
Debunking the “Knees Over Toes” Myth
For many years, fitness professionals were taught:
“Never let the knee travel beyond the toes.”
While this advice was intended to reduce knee stress, it oversimplifies human movement.
In reality, the knee is designed to move forwards.
Think about everyday tasks:
- Walking downstairs
- Sitting into a chair
- Climbing stairs
- Skiing
- Squatting
- Landing from a jump
In all of these situations, the knee naturally travels beyond the toes.
The problem is not knee-over-toe movement. The problem is poorly controlled knee-over-toe movement.
Healthy forward knee travel should occur alongside:
- Good foot stability
- Controlled arch mechanics
- Smooth tibial progression
- Appropriate hip contribution
- Maintained heel contact where appropriate
Restricting the knees excessively often forces compensation elsewhere — particularly the hips and lumbar spine.
In many cases, trying to “protect” the knees may actually worsen movement quality.
The better question is not:
“Should the knee go beyond the toes?”
But rather:
“Can the body control that movement well?”
Improving Dorsiflexion
Improving dorsiflexion is about more than stretching tight calves.
A better approach includes four stages:
1. Restore Mobility
Improve ankle joint movement and calf tissue mobility.
2. Restore Foot Control
Develop foot tripod awareness, intrinsic foot strength and arch control.
3. Integrate Into Movement
Use split squats, step-downs and functional patterns to teach controlled tibial progression.
4. Progress to Loading
Build tolerance through balance work, dynamic movement and sport-specific loading.
Final Thoughts
Poor ankle dorsiflexion is often hidden in plain sight.
What appears to be a knee problem, hip issue or spinal compensation may begin with restricted movement at the ankle.
For movement professionals, the key lesson is simple:
Do not just look at where the pain appears — look at how the body moves.
Because sometimes, better movement begins with something as seemingly small as allowing the shin to move forwards over the foot.
