Ankle Stiffness: What Is It & How To Increase It [2025]

Ankle Stiffness is a subject that is becoming increasingly popular by the day. Stiff ankles are not something athletes will associate with better performance.

But here’s the thing: Professional athletes aim to increase ankle stiffness because they know it can drastically improve their performance.

It is something you will only begin to train when you have reached a certain level and get to work with a professional coach.

I believe that even if you don't have that level yet, it can be a game-changer in your progress. Having the right amount of ankle stiffness will give you an edge over your competitors because they don't take it seriously yet.

Learning how to increase your ankle stiffness is nonetheless something every athlete can use to improve their performance.

If you want to learn how to increase your ankle stiffness as an athlete the right way, I’ve got the answers in this guide.

Key Takeaways:

•  Building ankle stiffness helps athletes move faster and jump higher by transferring energy effectively. Simple exercises can improve both strength and control.

• Strong calf muscles and tendons make your ankles more stable and protect you from injuries like sprains.

• Balance exercises improve how your body controls movement, helping you stay steady and agile during quick changes.

• Keeping a balance between stiffness and mobility makes your movements smooth and reduces the chance of overuse injuries. This guide shows you how to find that balance.

— Paco Raven, Editor & Founder

Table of Contents

• Key Takeaways:

• What Is Ankle Stiffness?

• What Are the Benefits of Ankle Stiffness?

• Tip 1: Make Your Calves Stronger

  • Exercises:

• Tip 2: Add Plyometrics Into Your Training

  • Exercises:

• Tip 3: Improve Your Balance With Stability Drills

  • Exercises:

• Tip 4: Improve The Mobility Of Your Ankles

  • Exercises:

• Tip 5: Train Your Muscles in a Lengthened Position

  • Exercises:

• FAQs

• Conclusion

What Is Ankle Stiffness?

Ankle stiffness refers to how firmly your ankle joint and surrounding muscles hold steady during movement. This steadiness is crucial for athletes, as it helps in efficiently transferring force from the ground through the body.

When you run, jump, or change direction, your ankles act as a bridge for energy. Proper ankle stiffness ensures this energy moves smoothly, boosting your performance.

It's important to distinguish between ankle stiffness and ankle mobility. While mobility is about the range of motion in your ankle, stiffness pertains to its ability to resist unwanted movement.

Both qualities are essential: mobility allows for necessary movement, and stiffness provides the stability needed during dynamic actions.