Part II: Ouch, Increasing my Plantar Flexion is NO Fun!

If you’ve ever tried to improve your plantar flexion—you know it’s no fun. The burning calves, tight ankles, and awkward stretches are real. But here’s the deal: improving your plantar flexed feet position is one of the biggest ways to swim faster and kick with less drag.

So, what does plantar flexion actually mean? In simple terms, it’s when you point your toes away from your body – think ballerina toes. This motion comes from the ankle joint and involves muscles like your gastrocnemius, soleus, and tibialis posterior. When your feet are plantar flexed, your legs cut through the water more efficiently, helping you kick stronger in Freestyle and Backstroke.

Why Is Plantar Flexion Important in Swimming?

Last week in Part I (if you missed it, go back and read it!), we broke down how to increase plantar flexion and why most swimmers don’t realize how much it affects their kick. This week, let’s go deeper.

Your plantar flexion range of motion directly impacts how streamlined your body is in the water. The more you can point your toes, the less drag you create. Think of Olympic champions like Michael Phelps or Caeleb Dressel—their ankles look like they’re made of rubber. That extreme flexibility gives them an advantage off every wall and through every kick cycle.

But here’s the kicker (pun intended): too much plantar flexion isn’t always good.

Finding the Balance: Swimmers vs. Runners

If you’re a swimmer, more plantar flexion = better propulsion.
If you’re a runner, too much plantar flexion = unstable ankles and higher risk of injury.

That’s why triathletes often find themselves in a tough spot—they need to be both flexible in the pool and stable on land. The goal? Enough flexibility to keep your top of the foot in line with your shin during your kick, but not so much that your ankles lose strength for land activities.

The Line Test: Measure Your Plantar Flexion at Home

So how do you know if your plantar flexion angle is where it should be? Try this simple line test:

1. Ask a friend to take a photo of you while you plantar flex your foot (point your toes) as far as you can.
2. Make sure your shin, ankle, and foot are visible in the frame.
3. Upload the photo and draw a straight line from your shin down to your big toe.

If your foot just touches or aligns with that line, congratulations—you have roughly 50 degrees of plantar flexion, which is ideal.
If your toes stay above the line, your ankle plantar flexion needs work.

This test helps you understand whether your feet are plantar flexed enough to reduce drag in the pool.

How to Improve Plantar Flexion

If you failed the line test—don’t worry. You can improve your plantar flexion mobility with consistent work. Here are a few exercises I recommend:

1. Calf Rolling (2–3 minutes per leg)

Use a foam roller or lacrosse ball to loosen the muscles along your shin and calf. Tight anterior tibialis muscles often limit your ability to point your toes.

2. Seated Toe Point Holds (3 sets of 20 seconds)

Sit on the floor, legs extended. Point your toes as far as possible, hold, and release. Over time, this strengthens the plantar flexor muscles and improves range.

3. Banded Ankle Extensions (2 sets of 15 reps)

Loop a resistance band around the top of your foot and push downward—simulating plantar flexing the foot under tension.

4. Fin Kicking Drills in the Pool

Light fins help stretch and strengthen the ankle in a swimming-specific way. Just avoid overdoing it (your calves will thank you).

If you’re working on your Plantar Flexion, using the right fins can make a HUGE difference. The right pair will help you stretch, strengthen, and build better ankle mobility—all while improving your Kick Efficiency in the water.

Read our full guide on the Best Swim Training Fins (Categorized by Age) — find out which fins are best for your training group and why they matter for long-term technique!

What Happens When You Overdo It

While flexible ankles are a swimmer’s dream, going too far can cause issues – especially if you also run or lift. Over-flexible ankles can mean instability, which may lead to Achilles or ankle injuries.

So, remember: Plantar flexion is great for swimming, not for sprinting. The goal is functional flexibility—enough to improve your kick, not enough to compromise land performance.

The Takeaway

You don’t need to be able to touch your toes to the floor like an Olympic swimmer, but you do need enough plantar flexion to keep your feet in line with your legs underwater. This small change can significantly reduce drag and boost your kicking speed.

Keep testing your plantar flexion every few months. Improvement takes time—but your faster, more fluid Freestyle kick will thank you for it.

Next Up: Does Running Hurt Your Plantar Flexion?

In Part III, we’ll tackle a big question:
Does running or land training limit your ability to plantar flex?
Spoiler alert—you might already know the answer.

Until then, keep pointing those toes and moving forward!

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Check out our Video Analysis Packages or start your next Customized Swim Workout to improve your Freestyle technique today.