{"id":237799,"date":"2020-04-06T16:25:10","date_gmt":"2020-04-06T23:25:10","guid":{"rendered":"https:\/\/www.swimmingworldmagazine.com\/news\/?p=237799"},"modified":"2020-04-13T12:27:43","modified_gmt":"2020-04-13T19:27:43","slug":"10-must-know-tips-to-improve-ankle-mobility-and-become-a-better-swimmer","status":"publish","type":"post","link":"https:\/\/www.swimmingworldmagazine.com\/news\/10-must-know-tips-to-improve-ankle-mobility-and-become-a-better-swimmer\/","title":{"rendered":"10 Must Know Tips to Improve Ankle Mobility and Become a Better Swimmer!"},"content":{"rendered":"

By Dr. G. John Mullen, Swimming World Contributor.
\n<\/em><\/p>\n

A swimmer\u2019s propulsion relies a great deal on ankle mobility and flexibility. Unfortunately, the very same swimmers have limited mobility in their stiff ankles. Strength, mobility, and stability are key to effective form in the pool, so give your ankles a little TLC. Don\u2019t let your stiff ankles impede your performance. Try these 10 tips to improve ankle mobility and begin improving your swimming performance!\u00a0<\/span><\/p>\n

Importance of Ankle Mobility:<\/strong><\/h2>\n

Ankle mobility<\/span><\/a> is crucial in swimmers because it contributes to a forceful kick. Efficient ankle mobility:<\/span><\/p>\n

    \n
  • Reduces force pushing against the ankles<\/span><\/li>\n
  • Improves balance in the water<\/li>\n
  • Improves ability to move the ankles through a larger range of motion <\/span><\/li>\n
  • Allows for more force exerted through the lower limbs<\/span><\/li>\n
  • Reduces strain and pain on the limbs<\/span><\/li>\n
  • Protects the ligaments and tendons in and around the ankle<\/span><\/li>\n
  • Improves explosive power off the wall during turns<\/span><\/li>\n
  • Allows swimmers to get a better feel for the water<\/span><\/li>\n<\/ul>\n

    Ankle mobility is not just important for performance in the water. It\u2019s critical for jumping off the blocks, too. <\/span><\/p>\n

    Dangers of poor ankle mobility:<\/strong><\/h2>\n

    What are the effects of poor ankle mobility? The ramifications of poor ankle mobility extend beyond subpar performance in the water. They have a physical effect on the body that can cause significant injury and pain. For youth swimmers, this can lead to a short-lived career in swimming. <\/span><\/p>\n

    The <\/span>dangers of poor ankle mobility<\/span><\/a> in swimmers include poor range of motion, training imbalances, and overuse injuries. If swimmers have poor ankle mobility, they are at a greater risk for ankle, leg, knee, and hip injuries. <\/span><\/p>\n

    Testing ankle mobility in swimmers:<\/strong><\/h2>\n

    Assessing ankle mobility<\/span><\/a> in swimmers involves more than looking solely at the ankles. A proper and thorough assessment evaluate knee mobility, hip mobility, and leg mobility, too. <\/span><\/p>\n

    Below are two of our tests for ankle mobility:<\/span><\/p>\n