Each of your body has their own role and ankles need to be mobile otherwise this leads to tight calf muscles and knees have to compensate, then knee injury ankle injury or even low back injury could happen. These exercises can be done anywhere! Try them as much as you need to improve your ankle mobility!!
I can teach you in personal training sessions ,too!!
The action of the ankle in squatting
During a squatting movement, many individuals demonstrate a lack of adequate ankle dorsiflexion and are unable to keep their heels down during the lowering phase.
An individual who is unable to keep the heels down will need to improve ankle mobility and calf flexibility, which will promote stability within the foot.
Rocking Ankle Mobilization
Get hips higher, then place your right foot behind your left ankle (or the other way around). Left leg should be straight and the right toe to push the left ankle down. Once you become more flexible, try to put hands and feet further to increase mobility.
Wall Ankle Mobilization
Stand in front of the wall, place one foot close to the wall, then put weight on your heel and bend your knee to touch the wall with your knee. Don’t shift weight inside your foot but heel and move straight forward instead.
Click here to learn Thoracic Spine mobility exercise