Taking a few minutes prior to your workout to stretch your ANKLES can greatly improve your overall performance. A little attention to this area can go a long way. In fact, improved Dorsiflexion of the foot can help your squatting, sprinting, strength, and your ability to avoid knee, hips and lower back injuries. 

In addition, studies have shown that poor ankle mobility has direct impact on many hip and knee injuries. A person with poor Dorsiflexion is more likely to suffer from a torn ACL than someone with greater ankle mobility.