Ankles are the quiet workhorses of your movement system. They stabilize every step, absorb impact, and help pump blood and lymph back toward the heart. Yet they rarely get direct training. Over time, this neglect can limit mobility, slow circulation, and quietly drain energy reserves. Addressing ankle function is one of the simplest ways to improve performance, balance, and daily vitality.
The Role of Ankles in Circulation and Energy Flow
The ankle joint supports walking and running while also playing a critical role in maintaining healthy blood and lymph flow. Each time you flex and extend the ankle, the surrounding muscles act like a pump, helping move fluid upward against gravity. This “muscle pump” effect supports cardiovascular efficiency and reduces pooling in the lower legs (1).
When ankle motion is limited, the pump effect weakens. Circulation slows, oxygen delivery becomes less efficient, and tissues in both the lower and upper body can feel fatigued more quickly. Research shows that reduced ankle dorsiflexion is associated with decreased functional capacity in walking and standing tasks (2).
For active individuals, this means workouts may feel harder than necessary, even when the rest of the body is strong. For less active individuals, it can mean swelling, heaviness in the legs, and a faster decline in endurance.
Ankles as the Foundation of Stability and Movement
Every athletic movement begins with ground contact, and the ankle is the first joint to absorb and transfer that force. Whether sprinting, squatting, or climbing stairs, the ankle determines how efficiently you can generate and sustain movement.
Strong and mobile ankles improve balance, agility, and gait mechanics. Weak or stiff ankles shift stress upward to the knees, hips, and lower back, increasing the risk of overuse injuries (3). Poor proprioception in the ankle-foot complex also delays reaction time, which can make missteps and falls more likely.
The link between ankle health and energy may not be obvious, but it is direct. When movement patterns are inefficient, the body burns more energy to do the same task. Over time, this contributes to both physical fatigue and slower recovery between activities.
How Modern Habits Weaken Ankle Function
The Cost of Sedentary Living
Prolonged sitting reduces the range of motion and strength in the ankle joint. Without regular load-bearing movement, the connective tissues around the ankle stiffen, and the muscles that support it lose endurance. Studies have found that sedentary adults often show reduced ankle dorsiflexion, which can impair walking efficiency and balance (4).
This loss of mobility is not limited to the elderly. Office workers, drivers, and even athletes who train hard but sit for much of the day are susceptible. Without targeted mobility work, ankle restriction can develop long before pain or injury appears.
Footwear That Limits Natural Mechanics
Supportive shoes can protect against short-term strain, but overly cushioned or restrictive footwear limits the natural motion of the foot and ankle complex. Shoes with elevated heels or rigid soles alter ankle angles, keeping them in a shortened or partially flexed position for hours at a time. Over time, this changes the resting length of key muscles like the gastrocnemius and soleus, reducing power output and flexibility (5).
Minimalist shoe studies have shown that reintroducing natural foot mechanics can improve ankle proprioception, calf strength, and balance in both athletic and everyday activities (6). However, transitioning too quickly without adequate conditioning can lead to overuse injuries.
The Overlooked Link Between Ankles and Energy Efficiency
An inefficient ankle joint can create a “leak” in your movement chain. If each step requires extra effort to stabilize the foot or absorb impact, the body burns more calories without gaining the benefit of increased fitness. This can contribute to feelings of fatigue during basic activities like walking, climbing stairs, or standing for extended periods (7).
In athletic settings, this inefficiency is magnified. Runners with limited ankle dorsiflexion have been shown to compensate with altered stride mechanics, which increases energy cost and reduces overall performance output (8).
💡 Key Takeaway: Healthy ankles improve stability and efficiency in every movement. Even small gains in mobility can boost circulation and performance.
Building Resilient Ankles for Long-Term Performance
Strength and Stability Go Hand in Hand
Ankle stability depends on the coordinated activation of muscles, tendons, and ligaments surrounding the joint. Weak stabilizers lead to excessive sway during movement, which increases energy expenditure and slows reaction time. Targeted strength work reduces this instability and helps maintain joint alignment under load (9).
Single-leg balance drills, resisted ankle inversion and eversion, and calf raises on an unstable surface are particularly effective. These exercises not only train the muscles of the lower leg but also sharpen the neural pathways responsible for maintaining balance in dynamic situations.
Circulatory Benefits of Active Ankles
The ankle joint plays a vital role in the venous pump system, which helps return blood from the legs back to the heart. When ankle mobility and muscle engagement improve, venous return becomes more efficient. This reduces swelling, supports oxygen delivery, and enhances recovery after intense activity (10).
Desk workers and individuals who sit for extended periods benefit significantly from regular ankle movement. Simple heel lifts, toe raises, or ankle circles can counteract the stagnation caused by prolonged sitting and support metabolic health.
Restoring Mobility After Injury or Neglect
When ankle injuries like sprains are not fully rehabilitated, residual stiffness can persist for years. This limited mobility alters gait mechanics, shifting strain to the knees, hips, and lower back. Over time, compensation patterns can reduce overall movement efficiency and increase injury risk in other joints (11; 12).
A structured mobility program that includes soft tissue work, controlled articular rotations, and progressive load-bearing can reverse these limitations. Even older adults can regain significant range of motion and stability with consistent, targeted work.
Integrating Ankle Training Into Your Routine
Ankle mobility and stability exercises do not need to be complex or time-consuming. Including them in warm-ups, active recovery sessions, or as part of daily movement habits can yield significant long-term benefits.
Examples include:
- Walking barefoot on varied terrain to stimulate intrinsic foot muscles
- Using resistance bands for dorsiflexion and plantarflexion work
- Performing slow, deep calf raises with controlled eccentric lowering
- Practicing single-leg balance while moving the free foot through multiple planes
Consistency matters more than intensity. Daily micro-sessions of ankle work can outperform occasional high-effort sessions when it comes to joint adaptation and circulation support.
💡 Key Takeaway: Training your ankles strengthens the foundation for all movement. Small, consistent efforts improve stability, circulation, and injury resistance.
Frequently Asked Questions
How often should I train my ankles?
Two to three focused sessions per week are ideal for most people, but daily micro-movements like calf raises or ankle circles can accelerate progress and support circulation.
Can ankle training improve balance in older adults?
Yes. Research shows that targeted ankle strength and mobility work reduces fall risk and improves postural stability in older populations.
Do I need special equipment?
No. Resistance bands, a step, or simply a clear floor space are enough for most effective ankle routines. Advanced tools like balance boards can add variety but are optional.
Will ankle training help with running performance?
Yes. Improved ankle mobility and stability can enhance stride efficiency, reduce energy leaks, and lower injury risk for runners.
✏︎ The Bottom Line
Ankle health directly influences mobility, circulation, and performance. Strengthening and mobilizing this joint is a high-return investment for long-term activity and injury prevention. Even a few minutes of consistent ankle work can deliver lasting benefits to your overall movement quality and energy levels.
Start tracking your ankle mobility and stability work alongside your nutrition. Just five minutes a day can improve joint health and build a stronger, more resilient foundation for movement. Consistency is key — let your data keep you accountable.
Bibliography
- Staubesand, J et al. “Use of duplex sonography to investigate the effect of active and passive movement at the ankle joint for promoting venous return.” Clinical anatomy (New York, N.Y.) vol. 8,2 (1995): 96-101. doi:10.1002/ca.980080203. https://pubmed.ncbi.nlm.nih.gov/7712328/
- Gribble, Phillip A., et al. “Considerations for Normalizing Measures of the Star Excursion Balance Test.” Measurement in Physical Education and Exercise Science, vol. 16, no. 4, 2012, pp. 273–285. https://www.tandfonline.com/doi/abs/10.1207/S15327841MPEE0702_3
- Liang, Yan, et al. “The Effects of Ankle and Foot Exercises on Ankle Strength, Range of Motion, Balance, and Mobility in Older Adults: A Systematic Review and Meta-Analysis.” Geriatrics, vol. 9, no. 1, 2024, p. 14. https://academic.oup.com/ptj/article-abstract/105/1/pzae157/7918323?redirectedFrom=PDF
- Menz, Hylton B et al. “Foot and ankle risk factors for falls in older people: a prospective study.” The journals of gerontology. Series A, Biological sciences and medical sciences vol. 61,8 (2006): 866-70. doi:10.1093/gerona/61.8.866. https://pubmed.ncbi.nlm.nih.gov/16912106/
- Kim, Yushin et al. “Changes in ankle range of motion and muscle strength in habitual wearers of high-heeled shoes.” Foot & ankle international vol. 34,3 (2013): 414-9. doi:10.1177/1071100712468562. https://pubmed.ncbi.nlm.nih.gov/23520300/
- Fuller, Joel T et al. “Six-week transition to minimalist shoes improves running economy and time-trial performance.” Journal of science and medicine in sport vol. 20,12 (2017): 1117-1122. doi:10.1016/j.jsams.2017.04.013. https://pubmed.ncbi.nlm.nih.gov/28483557/
- Pimentel RE, Pieper NL, Clark WH, Franz JR. Muscle metabolic energy costs while modifying propulsive force generation during walking. Comput Methods Biomech Biomed Engin. 2021 Nov;24(14):1552-1565. doi: 10.1080/10255842.2021.1900134. Epub 2021 Mar 22. PMID: 33749464; PMCID: PMC8715539. https://pmc.ncbi.nlm.nih.gov/articles/PMC8715539/
- Rao Y, Yang N, Gao T, Zhang S, Shi H, Lu Y, Ren S, Huang H. Effects of peak ankle dorsiflexion angle on lower extremity biomechanics and pelvic motion during walking and jogging. Front Neurol. 2024 Feb 1;14:1269061. doi: 10.3389/fneur.2023.1269061. PMID: 38362013; PMCID: PMC10867967. https://pmc.ncbi.nlm.nih.gov/articles/PMC10867967/
- Baltich, Jennifer et al. “The effects of isolated ankle strengthening and functional balance training on strength, running mechanics, postural control and injury prevention in novice runners: design of a randomized controlled trial.” BMC musculoskeletal disorders vol. 15 407. 4 Dec. 2014, doi:10.1186/1471-2474-15-407. https://pmc.ncbi.nlm.nih.gov/articles/PMC4295291/
- Staubesand, J., et al. “Use of Duplex Sonography to Investigate the Effect of Active and Passive Movement at the Ankle Joint for Promoting Venous Return.” Clinical Anatomy, vol. 8, no. 2, 1995, pp. 96–101. https://doi.org/10.1002/ca.980080203
- Al-Mohrej, Omar A, and Nader S Al-Kenani. “Chronic ankle instability: Current perspectives.” Avicenna journal of medicine vol. 6,4 (2016): 103-108. doi:10.4103/2231-0770.191446. https://pmc.ncbi.nlm.nih.gov/articles/PMC5054646/
- Hubbard, Tricia J, and Jay Hertel. “Mechanical contributions to chronic lateral ankle instability.” Sports medicine (Auckland, N.Z.) vol. 36,3 (2006): 263-77. doi:10.2165/00007256-200636030-00006. https://pubmed.ncbi.nlm.nih.gov/16526836/
