Welcome back to our Mobility & Flexibility Series—where we break down the areas that rugby players cannot afford to neglect if they want to stay injury-free and perform at their peak.
In Part 1, we covered hip mobility (check the hip mobility article here) and how it affects everything from sprinting to tackling. Now, it’s time to shift our focus down the chain—to an area that most rugby players ignore until it’s too late: Ankle Mobility.
Whether you’re sprinting, sidestepping, stepping into a tackle, or planting your foot to change direction—your ankles are involved in almost every movement on the field.
But here’s the problem:
- If your ankles lack mobility, your knees, hips, and lower back pay the price.
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Poor ankle mobility leads to slower acceleration, reduced agility, and a higher risk of injuries like sprained ankles, shin splints, and knee pain.
If you want to move faster, cut harder, and avoid injuries, improving your ankle mobility is non-negotiable.
Let’s dive into why ankle mobility matters, how it impacts your performance and injury risk, and what you can do to unlock your ankles for good.
WHAT IS ANKLE MOBILITY?
Ankle mobility is your ability to move your foot freely through its full range of motion—specifically dorsiflexion (bringing your toes toward your shin) and plantar flexion (pointing your toes down).
Unlike flexibility (which is about passive range of motion), mobility is about control, strength, and movement efficiency—key elements for any rugby player.
Good ankle mobility allows you to:
- Accelerate and decelerate efficiently
- Cut and sidestep explosively
- Stay low in scrums and rucks without collapsing
- Absorb impact properly to prevent knee and shin injuries
- Maintain balance and stability under contact
But when ankle mobility is restricted, everything above it compensates—leading to inefficient movement patterns and a higher risk of injuries.
THE ANKLE COMPLEX – YOUR FOUNDATION FOR SPEED & STABILITY
Your ankles are more than just joints—they are the foundation of your movement on the rugby field.
Several key muscles and structures work together to control ankle movement:
1. Calves (Gastrocnemius & Soleus)
- Role: Controls ankle movement and helps with sprinting power.
- When Tight or Weak? Limits dorsiflexion, causing compensations in the knees and hips.
2. Tibialis Anterior (Front of Shin)
- Role: Helps control foot placement and prevents shin splints.
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When Tight or Weak? Leads to poor foot control, slower reaction time, and increased injury risk.
3. Achilles Tendon
- Role: Absorbs force and transfers energy for explosive movements.
- When Tight or Weak? Reduces power output and increases the risk of Achilles tendinitis.
4. Peroneals (Side of the Ankle)
- Role: Provides lateral stability, preventing ankle sprains.
- When Tight or Weak? Increases chance of rolling your ankle.
5. Plantar Fascia (Bottom of the Foot)
- Role: Supports foot mechanics and shock absorption.
- When Tight or Weak? Can cause foot pain, poor foot positioning, and reduced speed.
Since your ankles connect your feet to the rest of your body, any restriction affects your entire kinetic chain—from your knees to your lower back.
WHY ANKLE MOBILITY IS A MUST FOR RUGBY PERFORMANCE
1. Faster Acceleration & Deceleration
Explosive speed starts from the ground up. If your ankles move freely, you maximize your push-off power and reaction time—helping you beat defenders in a foot race.
2. Better Agility & Direction Changes
Sidestepping, stepping into a tackle, and evading defenders require full ankle dorsiflexion. Tight ankles limit your ability to cut sharply, making your movements slower and less controlled.
3. Stronger & Safer Scrummaging & Rucking
Forwards need deep ankle mobility to stay low and drive forward in scrums and rucks. If your ankles are tight, you’ll struggle to get into position—causing lower back or knee strain.
4. Lower Risk of Injury (Ankle, Knee, Shin, & Achilles Injuries)
Restricted ankle mobility forces your knees and hips to compensate, increasing the risk of:
- Ankle Sprains
- Shin Splints
- Patellar Tendinitis (Knee Pain)
- Achilles Tendonitis
THE CHAIN REACTION: HOW POOR ANKLE MOBILITY CAUSES INJURIES
Your body moves in a kinetic chain—when one joint isn’t moving properly, another joint takes the load.
Here’s how tight ankles lead to injury:
- Limited Ankle Mobility → Knees Collapse Inward → ACL or Meniscus Injuries
- Stiff Achilles → Overworked Knees → Patellar Tendinitis
- Restricted Dorsiflexion → Poor Shock Absorption → Shin Splints
Many young rugby players already struggle with ankle mobility due to sitting too much (school, video games) and wearing stiff shoes.
If left unaddressed, these issues lead to chronic pain and frequent injuries.
THE ANKLE MOBILITY ROUTINE EVERY RUGBY PLAYERS NEEDS
The good news? You can unlock your ankle mobility in just 10-15 minutes a day.
This three-step process combines foam rolling, stretching and strengthening to free up your ankles and improve movement.
Step 1: Foam Rolling (3-5 Minutes)
- Goal: Loosen up tight muscles and increase blood flow.
- Muscles: Calves, Soleus (Lower Calf), Tibialis Anterior (Shin), Foot / Plantar Fascial
Step 2: Stretching & Mobility Drills (5-10 Minutes)
- Goal: Unlock ankle dorsiflexion and plantar flexion for better movement.
- Exercises: Dorsiflexion Stretch, Calf Stretch, Banded Ankle Mobilization, Heel and Toe Walk.
Step 3: Make It a Daily Habit
Ankle mobility work is not optional—it’s part of rugby preparation.
- Before Training: Use mobility drills as part of your warm-up.
- After Training: Stretch & foam roll to prevent stiffness.
- On Rest Days: Do extra work on tight areas.
WATCH THE FULL ROUTINE
I’ve put together the full routine on my YouTube channel to guide you through these foam rolling, stretching and activation exercises.
Check the Hip Mobility Routine below
FINAL THOUGHTS
Improving ankle mobility won’t just make you feel better—it will make you a better rugby player.
- Faster acceleration.
- Sharper agility.
- Fewer injuries.
Start today. Your ankles (and your game) will thank you.
Need More Help?
Check out our Rugby Workout Plans and Customized Training Programs to build a stronger, more resilient body.
That wraps up Part 2 of our Mobility & Flexibility Series: Ankle Mobility. Unlocking full ankle mobility is a game-changer for improving speed, agility, and injury prevention—helping you move faster, cut harder, and stay injury-free on the rugby field.
How do you currently work on your ankle mobility? Have you noticed a difference in your acceleration, cutting ability, or injury resilience? Drop your thoughts in the comments below!
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