How to increase ankle mobility for squats
Squatting is one of the most fundamental movements in weightlifting and functional fitness. Whether you're a powerlifter, Olympic weightlifter, CrossFit athlete, or just someone who enjoys lifting weights, you've probably done your fair share of squats.
One issue that many lifters experience, especially as they get older, is ankle stiffness. Ankle stiffness can make it difficult to achieve proper squat depth, which can limit your strength and performance gains.
In this blog post, we'll discuss what causes ankle stiffness in a squat, how to address it, and some exercises that can help improve ankle mobility.
What causes ankle stiffness in a squat?
Ankle stiffness in a squat is typically caused by a lack of ankle mobility. When your ankle joint doesn't have enough mobility, it can be difficult to achieve proper squat depth without your heels lifting off the ground.
Ankle mobility is affected by several factors, including:
Tight calf muscles - The gastrocnemius and soleus muscles in your calf can become tight from sitting for long periods or wearing shoes with high heels.
Ankle joint restrictions - The ankle joint can become restricted due to injury or degenerative changes in the joint.
Poor ankle dorsiflexion - Dorsiflexion is the motion of the ankle that brings your toes closer to your shin. If you have limited dorsiflexion, it can be difficult to achieve proper squat depth.
How to address ankle stiffness in a squat
If you're experiencing ankle stiffness in a squat, there are several things you can do to address it. Here are some of the most effective methods:
Soft tissue work - Using a foam roller or lacrosse ball to massage the calf muscles can help loosen them up and improve ankle mobility. Spend at least 5-10 minutes each day rolling out your calves.
Ankle mobilization exercises - There are several exercises you can do to mobilize the ankle joint and improve dorsiflexion. One effective exercise is the ankle mobilization with a band. To do this exercise, wrap a resistance band around your foot and anchor it to a sturdy object. Sit with your leg straight out in front of you, and then pull your toes back towards your shin, creating tension in the band. Hold for 5-10 seconds, and then release. Repeat for 10-15 repetitions on each leg.
Stretching - Stretching the calf muscles can help improve ankle mobility. One effective stretch is the standing calf stretch. Stand with your hands against a wall and your feet hip-width apart. Place one foot behind the other and keep your back leg straight. Lean forward, keeping your back heel on the ground, until you feel a stretch in your calf. Hold for 20-30 seconds, and then switch sides.
Squat with heel support - If you're having difficulty achieving proper squat depth, try squatting with your heels elevated on weightlifting shoes or weight plates. This will allow you to achieve proper squat depth without your heels lifting off the ground.
Spend time in the bottom of the squat - This is possibly the most important tip. Nothing will improve ankle mobility like spending time at the bottom position. Change the cadence of you squat so that you have to pause 3-5 seconds at the bottom of each rep. Not only will this help address your ankle stiffness, it’ll help you improve your strength in the bottom position.
Ankle stiffness can be a frustrating issue for weightlifters and functional fitness enthusiasts. However, with the right approach, it's possible to address ankle mobility issues and improve your squatting technique.
In summary, ankle stiffness in a squat is typically caused by a lack of ankle mobility, which can be caused by tight calf muscles, ankle joint restrictions, or poor ankle dorsiflexion. To address ankle stiffness, you can try soft tissue work, ankle mobilization exercises, stretching, and squatting with heel support.
By incorporating these methods into your training routine, you can improve your ankle mobility and achieve proper squat depth, which can lead to better strength and performance gains. Don't let ankle stiffness hold you back - take action to improve your mobility and take your lifting to the next level.
