Better Edges Start at the Ankles—Here’s How to Train Them

Ankles don’t get much attention—but they should.

Unless you’re on Foot Finder .com but that is a different email.

Tight or unstable ankles don’t just affect how your skates feel. They limit your stride length, edge control, and overall power. And over time, that limitation can lead to compensations that result in pain or injury further up the chain—knees, hips, even the lower back.

The good news? You can train both mobility and stability to improve ankle function and maximize skating performance.

Why Ankle Function Matters in Hockey

Skating places unique demands on the ankle joint:

• You’re constantly transitioning between dorsiflexion and plantarflexion

• You rely on subtle angle shifts for edge control

• You absorb and transfer force through the foot and ankle every stride

If you lack mobility, you can’t get low in your stance or push efficiently.

If you lack stability, you struggle with balance, control, and injury resistance.

Some athletes naturally have better ankle range or stability than others—but everyone can improve.

Signs Your Ankles Need Work

• Stride feels short or “choppy”

• Trouble holding deep edge angles

• Poor balance during single-leg drills

• Knee or hip discomfort during skating or squats

• You wear out your skate boots faster on one side

If you checked any of these, your ankles might be the root issue.

Mobility: Get the Range to Skate Deeper

Dorsiflexion (toe toward shin) is the most critical ankle motion for skating mechanics. Limited dorsiflexion leads to upright posture, reduced stride length, and poor knee tracking.

Top Mobility Drills:

• Kneeling wall dorsiflexion

• Banded ankle mobilizations

• Heel-elevated deep squats

• Foam rolling calves and anterior tibialis

Mobility work should be done regularly, especially before training sessions, lifts, or skating.

Stability: Control the Range You Have

Once you have more mobility, you need to control it. That’s where ankle stability training comes in.

Top Stability Drills:

• Single-leg balance with reach

• Banded ankle perturbations

• Lateral hops to balance

• Single-leg RDLs and step-downs

Stability training enhances proprioception (your body’s awareness of joint position), reduces injury risk, and improves edge control on the ice.

How Often Should You Train It?

• Mobility work: 3–5 times per week (before skating or lifting)

• Stability work: 2–3 times per week as part of your strength or warm-up routine

You don’t need long sessions—5–10 minutes of focused work adds up fast.

Key Takeaways

• Ankle mobility and stability are essential for efficient skating and edge control

• Limited ankle range = reduced stride power and higher injury risk

• Use mobility drills to open range, then train stability to own it

• Some athletes have better ankle function naturally—but everyone benefits from targeted training

Dr. Jamie

Ghost Rehab and Performance | Elite Goalie Method

References

1. Hoch MC, Staton GS, Medina McKeon JM, Mattacola CG, McKeon PO. Dorsiflexion range of motion and dynamic balance in chronic ankle instability. J Sport Rehabil. 2012;21(2):145-160.

2. Terada M, Pietrosimone BG, Gribble PA. Alterations in neuromechanical coupling and medio-lateral ground reaction force of the rear limb during gait in individuals with chronic ankle instability. Clin Biomech. 2014;29(2):117-122.

3. Emery CA, Meeuwisse WH. Risk factors for groin injuries in hockey. Clin J Sport Med. 2001;11(2):103-108.

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