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Sticky Squats: Ankle Mobility
Having trouble squatting lower? You’re not alone, it's a super common issue we have in the gym.
If we have restrictions at our back, hips, or ankle joints when we squat, we will end up compensating at other places to complete the movement. Knowing where those limitations are (and addressing them!) can go a long way to improving form, getting stronger, and most importantly staying injury free.
Let's start at the ground and work our way up.
Ankle Mobility
When you squat you need to get your ankle knees toward your toes, ankle dorsiflexion, if not past them (yes this is safe and healthy!).
If this doesn’t happen you can end up hinging too much at your hips and end up getting stuck like this.
So how can you know if your ankle mobility is the culprit?
Take a video of you squatting from the side and see how far your knee travels over your toes
Use this kneeling ankle mobility test to find out!
What’s this mean?
If you feel a pinching pain in the front of your ankle this could mean there is a joint limitation issue. Mobilizing your ankle joint may help alleviate this.
Where if you feel a strong pull in your calf it can mean the limitation is coming from your muscles. If that’s the case, work on stretching your calf muscles.